General Warm-up
Then..,
1 1/4 Back Squat @3sec decent
5,5,5,5;
SUPERSET with/
10 Barbell Box Step-Ups 20″
*Left + Right = 2 steps
*Shoot for 75/55lb bar or more
*Be sure to stand all the way up before bringing your other foot on the box. Concentrate on your glutes and hamstrings.
+
Strict Chin- ups
21X1; 4-6reps;
rest 2-3min x 4 sets
Then..,
Rounds in 5mins – High Effort
Row 200/150m
10 Alternating DB Thrusters 50/35
1 Rope climb RX+
rest 2mins
Rounds in 5mins – High Effort
Run 100m
10m KB Front Rack Walking Lunge 53/35
5 Clapping Push Ups. RX+ HSPU
rest 2mins
Rounds in 5mins – High Effort
6 Dual KB/Db Hang Clean and Jerk 53/35
12/9 Calories B/S/R
24 Double Unders
Extra Credit:
4 Rounds:
20 Russian Twists with 45/35Plate
20 Sit-Ups (with feet anchored)
*Left+Right = 1 rep)