FITNESS EXPRESS
A. Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)
B. Three sets of:
Single-Arm DB Row x 8 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds
FITNESS
A. Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)
B. Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps
C. Three sets of:
Single-Arm DB Row x 8 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds
A. Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)
B. Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps
C. Three sets of:
Single-Arm DB Row x 8 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds
A. “Last Man Standing”
The goal in this workout is to remain working for as long as possible…to be the last man/woman standing.
On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):
8/6 Muscle-Ups
Picking up on the one minute segment you would have been starting your next round of muscle-ups.
Front Squat x 1 rep
(start with 225/155 lbs on the barbell; males add 20 lbs, and females 10 lbs every minute)
Picking up on the one minute segment that you would have been starting your next round of front squats…
20 Wall Ball Shots (30/20 lbs)
If you make 7 consecutive sets, terminate this portion of the workout and move on. If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
Picking up on the minute you would have been starting your next set of wall ball shots…
10/8 Strict Handstand Push-Ups
If you cannot complete all 10/8 Strict HSPUs within the designated minute, your workout is over.
B. Three sets for times of:
Row 500 Meters
Rest 3 minutes
Note times for each set.