top of page

December 20, 2022

Part 1

1 set Push Up 55's

4 Rounds

10 Supinated Grip Bent Over Rows

10 Single Dumbbell Front Raise to Overhead

Rest 2 Minutes after 4 rounds,

then 2 Sets of Max Strict Pull Ups

Rest 2 minutes between sets


Part 2

Every 4 Minutes for 16 Minutes

15 Banded Side Step, Right

15 Banded Side Step, Left

25 Unbroken Goblet Squat -OR- Unbroken Dumbbell Squat

After 20 Minutes, Rest 2 Additional Minutes Before Part 3


Part 3

Accumulate 3 minutes in an L-Sit

Recent Posts

See All

5 Rounds: 15 Power Snatches/KB Swings 500m Bike 15 Ring Row/Inverted Row/Seated Banded 500m Bike ‍Time Cap: 25 Minutes

Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up

Part 1 On the 2:00 x 3 Sets: 5 Push Jerks‍ Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row ‍ Time Cap: 10 Minutes

Post: Blog2_Post
bottom of page