Men’s Next Level Tri Blend Crew (sizes S-XL)
Ladies Next Level Ideal Racerback (sizes XS-XL) &
Bella Women’s Scoop Muscle Tank *featured on KC* (sizes S-L)
$30
Available in our Pro-Shop and online!
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings
Rest 3 minutes between sets, and complete a total of 5 sets.
Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings
Rest 3 minutes between sets, and complete a total of 5 sets.
A. Every minute, on the minute, for 12 minutes:
Minute 1 – Isometric Hold on Pull Up Bar x 20-30 seconds
Minute 2 – 6-8 Rocking Box Bridges (slow and controlled)
Minute 3 – Handstand Walk x 10-15 Meters
B. Every 3 minutes, for 18 minutes (6 sets):
Back Squat x 2 reps
Build to today’s heavy double.
Then. . .
One set of:
Back Squat x Max reps @ 80% of 1-RM
*Goal is to beat last weeks effort.
C. Every 5 minutes, for 20 minutes (4 sets):
30/25 Calories of Rowing
150-Foot Sandbag Carry (bear hug only, as heavy as possible)
10 Strict Handstand Push-Ups to 6″/4″ Deficit
*Males should aim to carry 180+ lbs, females should aim to carry 120+ lbs. If you do not have access to a heavy sandbag then perform 24/16kg kettlebell front racked walking lunge steps for 20 reps.
D. Three sets of:
L-Sit Flutter Kicks (with locked knees) x max time/reps
Rest 60 seconds
Hollow Body Sit-Ups to L-Sit on Kettlebells x 10 reps
Rest 60 seconds
Seated L-Sit Double Leg Lifts x 30 reps
Rest 2 minutes between sets
Optional Additional Conditioning Session
10 minutes of Assault Bike @ 60%
Followed by…
Thirty two sets of:
30 seconds of Assault Bike
Rest 30 seconds