A. Three sets of:
Goblet Squat x 8-12 reps @ 21X0
Rest 45 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Push-Ups x 10-15 reps @ 2010
Rest 45 seconds
B. Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Air Squats
Rest 2 minutes between sets, and complete a total of four sets.
A. Take 10-15 minutes to build to 85% or more of your 1-RM Back Squat,
and then…
B. Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2-3 reps @ 30X1
C. Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs)
Rest 2 minutes between sets, and complete a total of four sets.
A. Seven rounds for time of:
7 Kettlebell Thrusters (32/24 kg KBs)
7 Bar-Muscle-Ups
7 Deadlifts (315/215 lbs)
7 Strict Handstand Push-Ups to 4″/2″ Deficit
B. Every 90 seconds, for 15 minutes (5 sets of each):
Minute 1 – 15 GHD Sit-Ups
Minute 2 – 40 Wrist Curls (45/33 lb barbell)
(lay forearms on bench palms up and perform wrist curls)