General Warm-up A Then.., Complete 3 Sets of; Barbell Good Morning 4010; 5-7reps Single-Leg Glute Bridge 20X2; 20/leg Then.., 1-1/4 Back Squat (3010); 5,5,5,5; rest as needed Then… Complete 3 Sets of; KB Front Rack Reverse Lunge 12 reps alteranting Plank DB Row 6/arm alternating reps Reverse Sled Drag 20m HEAVY
0-10min. 4 Rounds: 200m Run 200m Row Then.., Rest 5min 4min AMRAP 21 Doulbe Unders 7 KBS 5 Air Squats rest 2mins x 3 Sets Then…, Deadlift 8,8,8,8; 3010 (3sec down) Superset L-sit :20-:30
45min Continuous work at 65-70% effort 10 Cal Row Easy Run 100m Easy 60sec FLR on Floor Quadruped Crawl 20 1:00 Seated Saddle Ski 100m/Versa 100 70 Single Unders 10 Alt Step Ups 24/20
4 Sets of 8 Ball Slam 30/2″ 12sec Bike @ 100% Rest 90sec Then.., 5 Rounds: 1min. of Bench Press (135/75) immediately into; 1min. of SDHPs (95/65) Rest 2min. RX+ is 185/95 Bench and 135/85 SDHPs Then.., 9min Grind. 10 Devil Press 10 Plank March 20m 2-arm Dumbbell Overhead Carry
Hip Flow Then.., Teams of 2 2k Row- Switch every 250m 10min Cap Then.., Front Squat w. 3 pause in the bottom (5 x 2) Working up to a heavy 2 rep. bThen.., 3min. AMRAP: 3 Hang Power Cleans 135/95 6 Push-Ups 9 Air Squats Rest 1min. x 5 Rounds: Round 2: 145/100 Round 3:…
submit 19.3 scores by 8p tonight. Here 2Sets: 10 Quadruped Hip Extensions/leg 30sec Forearm Plank – Protract Shoulders as far as possible 10 Side Plank Rotations/side 5 Roll Back with Fwd fold Then.., Complete 5 sets of: Switch order of movement each round. 10 OHS from floor 8 Burpee 45 Double Unders 10 Pull Up…
4 Sets 8 Sumo Deadflits (Build) rest 20sec Bike 25/18 Cals Hard rest 2-3mins 4 Sets 8 Close Grip Bench Press (Build) rest 20sec Row 250m Hard rest walk 2-3mins Finsih with 8 Cuban Press x 3 sets; rest as needed Partner Planks 1min. on 1min. off x 4 Rounds: use a plate to make…
Get as far as possible in 35min… 200m run 70 Double-Unders 200m run 60 Air Squats 200m run 50 Abmat Sit-Ups 200m run 40 American KB Swings 53/35 200m run 30 KB Goblet Squats 53/35 200m run 20 Toes-To-Bar 200m run * When you finish, go back through AGAIN with 12/9 Cals on any machincw…
