RSVP for Saturday here.
Aerobic Warm Up
3 sets
Row 90 seconds 75-80%
Rest 60 seconds
Then
3 sets
5 PVC or Barbell Overhead Squats
10 B-Stance Hip Thrust/leg
15 DB Frog Pump
Overhead Squat
3 sets of 4 reps @ 4141 Tempo
3 rounds for time of:
10 Russian KBS 70/53
20 Double Unders 2:1
10 Goblet Squats 70/53
20 Double Unders
10 Burpees
20 Double Unders
-1 minute rest between rounds-
A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl
A. Conditioning Every 5mins x 4 Sets 14-20 Cal Row 12 Bar Facing Burpees 10 Hang Power Clean (Challenge 135/95) 8 Front Rack Walking Lunges (Challenge 135/95) *rest the remainder of the 5 minutes befo
A. Strength 3 sets of the following giant set 1. 1-1/4 Strict Press; 30X0; 5,5,5; 2. Single Arm Seated Arnold Press; 21X1; 4-6/arm 3. KB Cross Body Carry; 30sec carry B. Conditioning 0-8mins AMRAP 6 C