Part 1
Bulgarian split squats* 12-12-12-12
Snatch deadlifts with shrug 12-12-12-12
Rest 2 minutes between sets
*For the split squats, alternate front/back leg elevated
Part 2
4 supersets of:
12 barbell cossack lunges
12 single leg kettlebell RDL’s
12 barbell roll-outs
12 strict toes-to-bars
Rest 90 seconds
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Part 1
E2MOM x 5 sets: Push Press + push jerk + split jerk
Part 2: Heave Ho
Buy-In: 20 muscle-ups
Then 4 rounds of:
10 dumbbell snatches (50/35 lb.)
10 burpees to a 6-inch target
10 power cleans (135/95 lb.)
10 chest-to-bar pull-ups
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Lead Dead No Redemption
18/15 Assault bike calories
18 deadlifts (205/155lb.)
18 dumbbell front squats (50/35lb.)
Rest 3 minutes
15/12 Assault bike calories
15 deadlifts (205/155lb.)
15 dumbbell front squats (50/35lb.)
Rest 3 minutes
12/9 Assault bike calories
12 deadlifts (205/155lb.)
12 dumbbell front squats (50/35lb.)
EMOM x 4 sets:
Minute one: 10 RDL + bent-over row (1 rep is 1+1)
Minute two: 10 curtsy step-ups + lunge
Rest 2 minutes
EMOM x 4 sets:
Minute one: 10 single arm landmine thrusters (5 per)
Minute two: 10 landmine twists
Rest 2 minutes
EMOM x 4 sets:
Minute one: 3-5 wall walks
Minute two: 10 barbell hip thrusts
3 sets:
12 heavy dumbbell shrugs
12 rear delt flies
Rest 60 seconds
Part 1
Deadlift 2-2-2-2-2
Part 2
Barely Fran
21-15-9
Dumbbell thrusters (50/35lb.)
Strict Pull-ups
Time cap: 10 minutes
Directly into:
Max dumbbell step-overs in 15 minutes (50/35lb.)
EMOM: 3 box over burpees (24/20inch.)
JoyRide
27-21-18-15-12-9-6-3
Calorie Row
Shuttle Sprints (12ft.)
50 double-unders
Rest 1 minute
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