Warm up – Rope jump ABCD (5 min) 5x 400m run Rest between set 2-3min 2x max reps unbroken of: Wallball TABATA Sit-ups *post your feelings
Warm up – Rope jump ABCD (5 min) 5x 400m run Rest between set 2-3min 2x max reps unbroken of: Wallball TABATA Sit-ups *post your feelings
Three sets of: Romanian Deadlift x 6-8 reps Rest 45 seconds Single-Arm Kettlebell Press x 8-10 reps each arm Rest 45 seconds V-Ups x 20 reps Rest 45 seconds Five sets for max reps: 60 seconds of Complex-Makers…
Three sets of: Back Squat x 8-10 reps Rest 60 seconds Kettlebell Swings x 20 reps Rest 60 seconds Knee Raises x 20-30 reps Rest 60 seconds Complete as many rounds and reps as possible in 12 minutes of:…
Four sets of: Plyo Box Step-Ups x 10 reps each leg Rest 45 seconds Supine Ring Rows x 10-12 reps Rest 45 seconds Push-Ups x 12-15 reps Rest 45 seconds In teams of two, partners alternate rounds to complete…
Every 2 minutes, for 16 minutes (8 sets): Strict Shoulder Press x 2-3 reps Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+ Every minute, on the minute, for 21 minutes: Minute 1 –…
Every 3 minutes, for 18 minutes, rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups) Station 2 – Freestanding…