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A. Three sets of:

Single-Leg Deadlift x 6-8 reps each leg

Rest 45 seconds

Russian Kettlebell Swings x 15 reps

Rest 45 seconds

Bottom’s Up Kettlebell Walk x 25 yards each arm

Rest 45 seconds

B. Five sets for max reps:

45 seconds of Rowing (for calories)

Rest 15 seconds

45 seconds of Goblet Squats

Rest 15 seconds

45 seconds of Strict Pull-Ups

Rest 15 seconds

A. Every two minutes, for 12 minutes:

Power Clean + Squat Clean

B. Five rounds for time:

Row 300 Meters

12 Front Squats (95/65 lbs)

12 Pull-Ups

A. Three sets, not for time, of:

Handstand Walk x 10-15 Meters

Bridge-Ups x 6 reps of 10 second holds

V-Up x 10-12 reps

B. Take 15 minutes to build to today’s 1-RM Push Press

Followed by…

Eight sets of:

Split Jerk x 3 reps @ 75%

Rest 90 seconds

C. Complete as many reps as possible in 4 minutes of:

1 Strict Handstand Push-Up to Deficit (6″/4″)

1 Toes to Bar

2 Strict Handstand Push-Ups to Deficit (6″/4″)

2 Toes to Bar

…and so on, moving up the ladder.

Rest 2 minutes, and then…

Complete as many reps as possible in 4 minutes of:

1 Strict Handstand Push-Up to Deficit (4″/2″)

1 Toes to Bar

2 Strict Handstand Push-Ups to Deficit (4″/2″)

2 Toes to Bar

…and so on, moving up the ladder.

D. Two 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

Eight sets of:

Row 500 meters @ 5 seconds faster than 5km PR Pace

Rest 2 minutes