November 14, 2022

PART 1

EVERY 3 MINUTES X 5 ROUNDS

0:00 - 9 Barbell Back Squat

3:00 - 7 Barbell Back Squat

6:00 - 5 Barbell Back Squat

9:00 - 3 Barbell Back Squat

12:00 - 15 Barbell Back Squat


PART 2

EVERY 4 MINUTES X 3 ROUNDS

25 Wall Ball

25 Kettlebell Overhead Swing

Recent Posts

See All

AMRAP 4 x 3 Rounds 15 Calorie Row/12 Cal Assault Bike 15 Power Cleans 10 Burpee Box Jumps *Rest 4 Minutes Between Rounds

PART 1 Bench 9 – 7 – 5 – 3 – 5 – 7 – 9 PART 2 For Time 7 Rounds 7 Double Dumbbell Front Squats 7 Strict Pull-ups/Ring Row/Inverted Row 7 Double Dumbbell Push Press 7 Knee Raises(hanging)/Leg Raises (l

PART 1 4 Rounds 1 Minute (Moderate) Bike 2 Minutes (Easy) Bike 3 Minutes (Hard) Bike Rest 2 Minutes Between Rounds PART 2 Upper Body Tune Up