Please update your points on the whiteboard! If you need help with calculating your points don’t be afraid to ask. I hope this challenge has helped provide a structure and accountability for navigating the world of nutrition. If you have any questions or concerns please reach out.
A. Warm Up
EMOM for 12 minutes
1st minute: 20 backward single unders + 30 forward single unders
2nd minute: 6 Tall Kneeling Pallof Press/side (slow and controlled)
3rd minute: 10m Mixed Carry KB Bottoms Up Overhead + KB suitcase/arm
B. Strength
3 sets of the following superset
DB Bench Press
6 reps @ 3131 Tempo
*incline for challenge
**wrists neutral!!!
Supinated Wide Grip Strict Pull Up
6 reps @ 31X1 Tempo
C. Conditioning
3 rounds for time of:
750m/600m row
10 Single Arm KB Clean and Press/arm 44/26
30 Abmat Sit Ups
*increase pace on rower each round
**coaches challenge 53/35 KB + anchored feet sit ups (anchored feet plus hands behind head)