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August 4, 2023

Part 1

5 Rounds

(Rest 30 seconds between movements)

5x 4 Back & Forth Goblet Lunges* (20 Total)

12 DB/KB Waiter Squat, Right

12 DB/KB Waiter Squat, Left

30 Sec Elbow Plank In & Out Steps


Part 2

5-6 Rounds

2 Minutes (Hard) Run, Row, Bike, Ski

Rest 2 minutes after each

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Part 1 On the 3:00 x 5 Sets: 3 Front/Back Squats Same Weight Across Part 2 For Time: 30 Hang Power Cleans/DB/MB 600m Run/750m Ski/750m Row 20 Front Squats/Air Squats 600m Run /750m Ski/750m Row 10 Han

For Time: 3 Rounds: 15 Cal Bike 10 Burpee Pull-ups/Burpee to Target/Devils Press 400m Farmers Carry/Sandbag 2 Rounds: 15 Cal Bike 10 Burpee Pull-ups/Burpee to Target/Devils Press 400m Farmers Carry/Sa

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