(910) 612-2203

image

A. Three sets of:

Bench Press x 8-10 reps @ 20X1

Rest 60 seconds

Kettlebell Swings x 20-25 reps

Rest 60 seconds

Hollow Body Hold x 45-60 seconds

Rest 60 seconds

B. For time:

Row 500 Meters

immediately followed by…

Three rounds of:

15 Push-Ups

10 Box Jump-Overs

immediately followed by…

Run 800 Meters

A. Five sets of:

Bench Press x 5 reps @ 20X1

Rest 2 minutes between sets and use that time to work mobility and prepare for part B.

B. Four rounds for time of:

10 Ring Dips

20 Toes to Bar

30 Double-Unders

A. Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 3 reps @ 50%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch + Hang Snatch @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch + Snatch @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Snatch High Pull + Snatch @ 80%

B. Every 2 minutes, for 6 minutes (3 sets):

Front Squat x 8 reps @ 70%

C. Three rounds for time of:

Row 500 Meters

20 Burpees Over the Erg

15 Toes to Bar

10 Strict Handstand Push-Ups to 4″/2″ Deficit

D. Three sets of:

Banded Glute Bridges x 25 reps @ 11X1

Rest as needed

Glute Ham Raises x 6-8 reps @ 21X1

Rest as needed