Circuit - circling the gym
8 movements 3 people per station
Timer # 10
35:15
30:15
25:20
3 sets 2 laps
Wall balls
DB standing alt Strict Press with static hold at full extension.
DB squats 3 sec descent (front rack or goblet hold)
Burpee box jumps
Banded Donkey kicks
KB single arm row (lock the core in stay strict)
Jump squats with rip 60
LM kneeling press BB middle of chest and extend, head through window of arms.
Warm up Rowing Strength: Every 4:00 x 4 Complete… ⁃ 8 BB walking Lunges ⁃ 10 Curtsy Lunges off 45lb plate no weight! ⁃ 8 strict Hanging L raises 8 Rounds For Time: -8 Heavy KB Swings -8 Box Jump Ove
Bench Press Or Hip Thrusters On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1 Bench Press *Must Be Unbroken Sets - Barbell should be taken from a rack. - Athletes can aim to build in weight
Strict Press Set 1: 5 Strict Press @ 55% Set 2: 5 Strict Press @ 63% Set 3: 10 Strict Press @ 68% Set 4: 10 Strict Press @ 68% Set 5: Max Strict Press @ 68% Rest 1-2 Minutes Between Sets. Front Squat