2.10.20

A. Warm Up

3 sets NFT

10 calorie bike

15 High to low Banded chops/side

20m Crab Walk

B. Strength

3 sets of the following superset

Bench Press

4-6 reps @ 10X1 Tempo

*focus is on speed through the concentric phase, drive as fast as you can

T-Bar Row

*use a landmine barbell set up and use a ring strap wrapped around the bar you can grab on both sides

8-10 reps @ 10X1 Tempo

C. Conditioning

3 rounds

5 minute AMRAP

7/5 calorie row

5 Burpees Over Rower

7/5 calorie row

10 Russian Kettlebell Swings 70/53

-2 minutes rest in between rounds-

*start next round where you left off

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11.22.21

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

11.18.21

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

11.16.21

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