Happy Birthday Jodi Richins.
“Barbara” 5x – 3 min rest between rounds 20 Pull-ups 30 Push-up 40 Sit-ups 50 Squats
This workout is preformed with a rolling clock. Once you complete a round rest for 3 min before starting the next round. There will be a 45 min time cap for this workout.
Scale this workout to be appropriate for your experience level by doing 3, 4 or 5 rounds.
A. Strength 3 sets of the following superset 6 Deadlift (heavier than last week) 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings or Nordic Hamstring Curl with 5 second eccentric B. Conditioni
A. Strength 3 sets of the following superset 8 Wide Grip Bench Press 12 Wide Grip Body Row B. Conditioning 300m Row 30 Bar Dips or 60 Bench Dips 30 Top Down Gorilla Rows 35/26lbs 300m Row 40 Toes to B
A. Strength 3 sets of the following superset 8/leg Knee Over Toe Split Squat (Challenge: Back Rack or Suitcase KOT Split Squat) 4-8 Strict Pull-Ups (Challenge: Weighted Pull-Ups) B. Conditioning 3 Rou