Updated: May 19, 2022
Timer 9.3
full body burner
35:15
3 sets :20 to get to your next station
9 movements 2 Laps
Circling the room
-Mixture of upper body lower body cardio and core movements
Rowers
dips on small rigs option box dips
Wall sit bicep curls 25/15
BB rig back Lunges or OH lunges 96/65
Rip 60 back flys
sissy squats
Russian Twist 20/15
Tricep kick backs 25/10-15
moving plank
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