3-4 sets NFT
10 Barbell Good Mornings
20 Lunge Jumps
30 seconds Sorenson Hold
30 seconds dead hang hold
“Double Hellen”
3 rounds for time of
800m Run
42 Kettlebell Swings 53/35
24 Pull Ups
Clean Complex
4 sets of
1 Segment Clean Pull
1 Clean Pull
1 Slow Pull Power Clean (4sec pull to knees)
1 Power Clean
*both pulls are NOT high pulls
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