MOnday 11/16

Cash out: 3×10 evil wheels

 

Basic

Three sets of:

  • Dumbbell Bench Press x 8-10 reps @ 30X0
  • Rest 45 seconds
  • Kettlebell Swings x 20-25 reps
  • Rest 45 seconds
  • Elbows to High Plank x 10 reps
  • Rest 45 seconds
  • Ring Row x 8-10 reps @ 3111
  • Rest 45 seconds

In teams of two, with only one partner working at a time, complete four sets each for time of:

  • Row 500 Meters/run 400m
  • 20 Wall Ball Shots

 

Performance

Three sets of:

  • Bench Press x 6-8 reps @ 20X0
  • Rest 15-20 seconds
  • Dynamic Push-Ups x 10-12 reps @ 10X0 (https://www.youtube.com/watch?v=cp8C9wK7UcM)
  • Rest 2-3 minutes

Against a 4-minute running clock, perform the following:

  • Row 500 Meters/run 400m
  • 20 Wall Ball Shots
  • Pull-Ups x Max Reps

Rest 4 minutes between sets, and complete a total of four sets (32 minutes total).

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.