2.2.21

Warm up


3 RDS

30 Single Unders

8 Push-Up to Pike

8 Burpees

8 Arm Circles Forward

8 Arm Circles Backwards


Strength


5-5-3-3-1 or (10-10-6-6-3)

Push Press or (DB Push Press)


Conditioning


3 RFT

10 Push Press (115/75)

20 Calorie Row

50 Double Unders


13 MIN CAP


Accessory


3 Sets for Quality

10 DB Frontal Raises

10 DB Lateral Raises

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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