A. Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111
Station 2 – Reverse Snow Angels x 20-25 reps (slow and controlled)
Station 3 – Russian Kettlebell Swings x 20 reps
Station 4 – Side Plank x 45 seconds each side
B. Complete as many rounds and reps as possible in 12 minutes of:
9/6 Calories of Assault Bike
12 Push-Ups
18 V-Ups
A. Take 20-25 minutes to build to today’s 2-RM Bench Press
B. Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
A. Five sets of:
Front Squat with a Pause x 5-6 reps @ 4111
Rest 3 minutes
B. Every 3 minutes, for 21 minutes:
Ground to Overhead Barbell Cycling
*Set 1 – 8 reps @ 55% of 1-RM Clean & Jerk
*Set 2 – 8 reps @ 55%
*Set 3 – 8 reps @ 55%
*Set 4 – 5 reps @ 60%
*Set 5 – 2 reps @ 65%
*Set 6 – 2 reps @ 65%
*Set 7 – 1 rep @ 70%
For these sets, the goal is to keep the barbell in your hands and complete the reps effeciently and unbroken.
C. For time:
60 Wall Ball Shots (20/14 lbs)
30 Calorie Row
15/10 Muscle-Ups
Rest until the running clock reaches 10:00, and then repeat once more.
D. Three sets of:
Banded Good Mornings x 30 reps
Rest 30 seconds
Banded March x 2 minutes
Rest 30 seconds