Complete for time. 100-Skaters LR=1 75-KettleBell Swings (55/25) 50-Hanging weighted Reverse Crunch (20/10) 25-Burpees 250M Row
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Progress to working set weight. Rest 1 min between sets. Conventional Deadlift: 6X2@80% or 6X8@RPE 6-7 – Complete both circuits for time. 15-15-12-12-9-9 1) TRX High Rows 1) Lying DB Pull-over (55/25) 2) Banded Squatted Side Steps LR=1 2) Bulgarian Lunges LR=1 (50/30)
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5X10. 1XAMRAP. Rest 1 minute in between sets. Bench Press (185/85) – – Complete for time. 30-25-20-15 DB Military Press (25/15) Wall Ball Toss (20/10) Push-ups Weighted Sit-ups (20/10)
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Work up to working set weight. 1 min rest after each set. Front Squats 4X3@80% or 4X10@RPE 7-8 – – 20 Min AMRAP 20X- Bicycle’s (LR=1) 20X- DB Bench Press (35/15) 10X- Lying Leg Raise (3 count eccentric phase) 50X- Jump Rope 10X- Burpees over Bar (LR=2)
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20 Min to complete. Rest 1 minute after each round. Strict Pull-ups or TRX Pull-ups 5X10 (Chin above bar.) DB Reverse Fly 5X10 (25/15) Plank DB Row 5X10 (25/15) – Complete for time. Any order. Plate Bent-over Rows 100X (45/25) Supermans 50X DB Bicep Curls 50X ea. (25/15) Single Leg Hip Bridge 50X ea.
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Circuit 1. 15 min to complete. BB OHP 10-9-8-7-6 (75/45) DB Side Arm Raises 5X10 (25/15) ——– Circuit 2. 15 min to complete. BB Lunges 4X10 (65/35) LR=1 KB Front Squats 4X10 (55/25) ——– Circuit 3. Complete for time. Alt. One Arm Elevated Push-up 50X LR=2 WB Core Twist 50X LR=1
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Complete for time. 4 rounds. Wall Balls 25-20-15-10 (20/10) Jump rope 250-200-150-100 Row (Meters) 300-250-200-150 Toes to Bar 20-15-10-5
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