3 sets NFT
6 Abduction Bias Goblet Squats/leg 3010
30sec Single Leg Glute Bridge Hold/side
20 Shouler Taps
1-1/4 Back Squat
4 sets of 2 reps @ 33X1 Tempo
Every 4 minutes complete the following
12 Toes to Rings/Bar
12 Thrusters 75/55
12/9 calorie bike
16 Air Squats
x4 sets
*Record time each round
12 Toes to Rings
12 Alternating KB Thrusters 53/35 (6/arm)
12/9 calories bike
16 Air Squats
x4 sets
A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq
A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C
A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8