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A. Every 3 minutes, for 15 minutes (5 sets):

Seated Shoulder Press x 6-8 reps @ 2111

Use the time between sets to stretch calves and hip flexors.

B. Complete as many rounds and reps as possible in 10 minutes of:

10 Strict Handstand Push-Ups

10 Strict Pull-Ups

20 Russian Kettlebell Swings

A. Every 3 minutes, for 15 minutes (5 sets):

Seated Shoulder Press x 6-8 reps @ 2111

Use the time between sets to stretch calves and hip flexors.

B. Complete as many rounds and reps as possible in 10 minutes of:

10 Strict Handstand Push-Ups

10 Strict Pull-Ups

20 Russian Kettlebell Swings

A. Take 20 minutes to build to a 1-RM Power Clean + Push Press B. For time:

Row 1000 Meters

15 Power Cleans (185/135 lbs)

150 Double-Unders

Rest 8 minutes, and then…

C. For time:

Row 1000 Meters

30 Power Cleans (135/95 lbs)

150 Double-Unders

D. Three sets of:

Glute-Ham Raises x 6-8 reps

Rest as needed

GHD Sit-Ups x 15-20 reps

Rest as needed