4 sets increasing efforts
15/12 cal row
20 seconds Single Leg Glute Bridge Hold/leg
10 Goblet Curtsy Squats/leg
3 sets of 4 reps @ 41X1 Tempo
3 rounds for time of:
1 minute Airdyne
20m Single Arm KB Front Rack/arm (TOUGH)
1 minute Row Damper @ 10
16 Alternating KB Rack Reverse Lunges
*coaches challenge 2″ drop
-rest 90 seconds-
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