2 Tempo Front Squats @ 3211 + 3 Front Squats (no tempo)
*Start at 60% of 1RM and build based on the ability to hit the tempo on the first rep.)
Every 1 min for 9 minutes (3 sets of):
-10 V-ups
-15 GHD’s
-20 Weighted Russian Twists
Against a 5 minute clock, perform as many reps as possible of:
30 Wall Ball Shots (20/14lbs to 10/9′)
25 Toes to Bar
20 Alternating Dumbbell Snatches (50/35lbs)
Max Calorie Row in the remaining time.
Rest 2 minutes, then…
Against a 5 minute clock, perform as many reps as possible of:
30/24 Calorie Row
25 Toes to Bar
20 Alternating Dumbbell Snatches (50/35lbs)
Max Wall Ball Shots (20/14lbs to 10/9′) in the remaining time.
Rx+: Perform one more set of
30 Alternating Dumbbell Snatches (50/35lbs)
25 Calorie Row
20 Wall Balls Shots (20/14lbs to 10/9′)
Max Toes to Bar in the remaining time.
*If you are unable to perform 30 wall balls and/or 25 toes to bar in 1-2 sets, reduce the reps to 20-25 and 15-20 respectively. The goal is to have at least 60 seconds on the max reps portion during each 5 minute interval.
Three sets of:
10 Single Leg Hip Bridges (each leg)
25 Foot Monster Walk (forward and backward)
100 Foot Double Kettlebell Front Rack Carry
5 Goblet Squats