A. Warm Up
3-4 sets NFT
15/12 cal airdyne or row
10m Quadruped Crawl (slow and deliberate)
10m Inchworm walk
10 Russian KB Swings (feet straight)
B. Conditioning
“20.1”
10 rounds for time of
8 ground to overhead 95/65
10 bar facing burpees
3-4 sets NFT
15/12 cal airdyne or row
10m Quadruped Crawl (slow and deliberate)
10m Inchworm walk
10 Russian KB Swings (feet straight)
“20.1”
10 rounds for time of
8 ground to overhead 95/65
10 bar facing burpees
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