4 Sets:
A. 15 American KBS
B. 12 Dumbbell Thrusters 50/35lbs
C. 300/275m Row
D. 12 DB Plank Rows (R + L = 1) 50/35lbs plank row is renegade row without push up
E. 12 DB Suitcase Walking Lunge 50/35lbs
rest walk 2mins
Use as warm up…
30 Lateral Kick Throughs https://www.youtube.com/watch?v=Lc0F73edCMo
30 Sit Ups
20 Lateral Lunges or Cossack Squat
30 SL V Up
Functional Pumps
3 Sets
Strength
3 Sets
8-12 Dual KB Sumo Deadlift (Controlled eccentric)
8-12 Seated Good Mornings (Bodyweight or light/empty bar)
then
3 sets
4-6 Sumo Stance (Wider than normal) Back Squat @21x1
For Time (in a Team of 3)*
Kettlebell Swings 53/35
Box Jumps 24/20
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders (every 2 singles counts as 1 rep)
Wall Ball Shots 20/14
Strength
2 warm up sets of wide grip bench x10/8 then…
3 working sets as a superset
4-6 wide grip bench press
Max rep wide grip pull ups (scale is banded)
15-20 bench dips
3 sets
10min AMRAP Sustained Pace - Aerobic builder:
50 yd Carioca
10 KB Tricep Overhead Extensions
20 Bicycle Crunches
50 yd Carioca
10 KB Horn Curls
10 Tuck Ups
10min AMRAP Sustained Effort
Bike 10 Cals
4 Sets:
A. 12 Dual KB/DB Clean from floor 53/35lbs
B. 10 Box Jump w/ Step Down 30/24"
C. 20/15 Cal Bike
D. 17 Wall Balls
E. 15 GHD sit ups or 20 Anchored Sit Ups
rest walk 2mins
Set 1 - ABCDE
Set 2 - EDCBA