Warm Up: 10 minutes
- complete reps every minute for 10 minutes
- remaining time of minute is recovery
- kettle hi pull: 3R/ 3L: total: 30R/ 30L
- pull up: 5 reps total: 50 reps
- trx jump squat: 7 reps total: 70 reps
Work: 15 minutes: 70 - 80% of max on both
- use first 5 minutes to get to work weight. These minutes will count towards work
- 10 rounds should be at “work” weight.
- complete required reps every minute.
- remaining time of minute is recovery.
- barbell squat (front or back): 2 reps
- kettle 2 hand over head swing: 3 reps
Work: 5 sets/ 3 reps on all
- 75 - 85 % of max!!!
- chest: barbell press
- dumbbell of hammer row
Work: Core: 3 sets/ 20 reps
- mermaids: L/ R
- wind shield wipers