Goals: is to hold a steady pace, go heavier and try not to race through it if your looking for strength gains. Lean muscle mass pick a moderate weight and try and stay consistent through the rounds.
BB #115/75 +#135/85-95 3 Rounds:
West corner of building run
10 toes to bar
8 front squats
8 pull ups
8 front rack lunges
15/12 bike cals rower
Rest 2 min
Then 3 rounds:
40 DU's or 80 singles
10 barbell push-ups
10 DL
8 cleans
4 SOH
8 bar over burpees
2 min rest
Goal is to keep a steady pace. Conditioning, we are looking for a steady pace that you can hit all reps unbroken. Row/bike pace should be similar to EMOMS. Look to hold or increase that across all rou
Timer 8.3 full body burner 40:20 1st and 2nd lap - 2 sets 3rd Lap - 1 Set :Burner Water break between 1st and 2nd lap. No water break between 2nd and 3rd. Circling the room -Mixture of upper body, low
2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re
