A. Warm Up

3 rounds NFT

10 calorie bike

6 Half Kneeling Arnold Press w/ band row/arm @ 20X1 Tempo

5 Single Arm KB Overhead Squat/arm @ 3111 Tempo

30 seconds extended lever plank

B. Strength

4 rounds of the following complex

1 BTN Push Press

1 BTN Push Jerk

2 Overhead Squats @ 33X1 Tempo

C. Conditioning

4 rounds

5 Hang Snatch High Pull

3 Hang Power Snatch below Knee

-rest 15sec-

Row 16sec @ 97%

rest up to 2:30 *record load and total cals

D. Extra

Back Squat

2 reps Every Minute for 10 minutes

*load with 64% of 1RM @ 10X1 Tempo

Recent Posts

See All

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike