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Friday, 3/13

Basics & Performance

Four sets of:

  • Single Arm Press x 8-10 reps each arm
  • Rest 2-3 minutes

Complete as many rounds and reps as possible in 10 minutes of:

  • 10 Push Presses (95/65 lbs)
  • 10 Alternating Overhead Reverse Lunges (95/65 lbs)
  • 10 Burpees Over the Barbell

Every minute, on the minute, for 6 minutes:

  • Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
  • Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm


  • Run 4×200 on 2 minutes
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