5 rounds

20/16 Calorie Row

10 Alternating KB Gorilla Row (Challenge 53/35)

5 Squat Clean Thruster (Barbell or Kettlebell)

B. Strength

Front Squat (Tempo 10X1);

2 reps Every 45sec x 12 sets

*load with 61% of 1RM (if you don't know your 1RM specifically then the goal should be to load with something that doesn't slow you down and allows for FAST concentric/upward contractions)

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