FITNESS EXPRESS
Five sets for max reps/calories:
60 seconds Row for calories
30 seconds Rest
60 seconds Kettlebell Swings
30 seconds Rest
60 seconds Renegade Rows
30 seconds Rest
FITNESS
A. Four sets of:
Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps
Rest 45 seconds
Partnered Leg Tosses x 12-15 reps
Rest 45 seconds
B. Three sets for max reps/calories:
60 seconds Row for calories
30 seconds Rest
60 seconds Kettlebell Swings
30 seconds Rest
60 seconds Renegade Rows
30 seconds Rest
A. Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
B. Against a 7-minute running clock, complete:
500 Meter Row
immediately followed by…
As many rounds and reps as possible of:
10 Single-Arm Presses (5 each arm @ 55/35 lbs)
10 Box Jump-Overs
A. One set of:
Ring Muscle-Ups x Max Reps
(focus on head positioning, looking at a single point in front of you while executing the entire set)
followed by…
One set for max reps of:
60 seconds of Jumping Bar Muscle-Ups
(Make this challenging by using a smaller box or higher bar so that you’re challenged for the final 10-15 seconds.)
B. For time:
5 Hang Squat Clean & Jerk (205/135 lbs)
10 Hang Squat Clean & Jerk (165/115 lbs)
15 Hang Squat Clean & Jerk (135/95 lbs)
20 Hang Squat Clean & Jerk (115/75 lbs)
Use one barbell and work on quickly changing out the plates to get the right weight combinations.
Rest until fully recovered and then…
C. Six rounds for time of:
15/10 Calories of Assault Bike
10 Deadlifts (225/155 lbs)
D. Two sets of:
60 seconds of Plank from Elbows
30 seconds of Side Plank (Left)
30 seconds of Side Plank (Right)
Rest as needed followed by…
One set of:
Hang to L-Sit from Rings x 50 reps @ 2111
(keep all reps smooth and controlled following tempo prescription)
followed by…
Two sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps
Rest as needed