A. Conditioning

3 rounds

6 minute AMRAP

15 Cal Row

15 Burpees

15 Box Jumps (24/20)

-Rest 1 minute in-between rounds-

(Pick up where you left off. Score is total rounds + reps)

B. Accessory

4 sets of the following giantset

12 DB or Barbell Floor Press

12 Overhead Tricep Ext

12 Single DB Hammer Curl

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