FITNESS EXPRESS
Four rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Ball Shots
FITNESS
A. Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps
B. Four rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Ball Shots
A. Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps
B. Four rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Ball Shots
A. Every two minutes, for 6 minutes (3 sets):
Power Jerk x 1 rep
Immediately followed by…
Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps (pause for 2-3 seconds in the receiving position after the second rep)
Immediately followed by…
Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 1 rep
B. Six sets of:
Bench Press x 2 reps @ 90-95% of last week’s 3-RM
Rest 90 seconds
C. Complete as many rounds and reps as possible in 5 minutes of:
10 Deadlifts (315/225 lbs)
15 Strict Handstand Push-Ups
D. Three sets, with no rest, of:
Banded Hamstring Curls x 30 reps
Banded Glute Bridges x 30 reps
Banded Lateral Leg Raises x 15 reps each leg