A. Four sets of:
Seesaw Press x 8-10 reps each arm
Rest 30 seconds
Dumbbell Walking Lunge x 20 steps
Rest 30 seconds
Turkish Get-Up x 2 reps each arm
Rest 30 seconds
Prone Plank Hold x 45-60 seconds
Rest 30 seconds
B. Four sets for times of:
Run 400 Meters
20 Kettlebell Swings
Rest 90 seconds
A. Four sets of:
Push Press x 4-6 reps @ 11X1
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds
B. Five rounds for time of:
Run 400 Meters
Unbroken Pull-Ups x Max Reps
*Post to comments both your time and number of pull-ups achieved.
A. Every 3 minutes, for 30 minutes (10 sets):
Clean & Jerk
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%
Build to today’s heavy single.
B. Four sets of:
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)
Rest 3 minutes between sets
*Use the same weight for all sets; choose the heaviest load you believe you can keep for the entire volume.
C. Every 6 minutes, for 24 minutes (4 sets):
40/30 Calories of Assault Bike
20 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups to 4″/2″ Deficit