FITNESS EXPRESS
Complete as many rounds and reps as possible in 20 minutes of:
10 Dumbbell Man-Makers
20 Anchored Weighted Abmat Sit-Ups
200 Meter Run
FITNESS
A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 30 seconds
Dumbbell External Rotation x 8-10 reps @ 2020
Rest 30 seconds
Kettlebell Swings x 15-20 reps
Rest 2 minutes
B. Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers
100 Meter Run
A. Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds
B. Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)
A. Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)
Immediately followed by…
Every two minutes, for for 10 minutes (5 sets):
Split Jerk x 1 rep
Build to today’s heavy.
B. Take 20 Minutes to build to today’s 1-RM Floor Press
Choose your strongest position for your grip width.
C. For time:
15 Muscle-Ups
30 Deadlifts (275/185 lbs)
30 Box Jumps (30″/24″)
D. Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Tempo Ring Dips x Max Reps @ 2112
(set ends when you can no longer maintain the tempo)
Rest as needed