A) Every three minutes, for 12 minutes: Alternating Reverse Lunges with Dumbbells x 20 reps Strict Pull-Ups x 6-8 reps B1) Five rounds for time of: 20 Wall Ball Shots 15 Toes to Bar 10 Burpees OR B2) Every 5 minutes, for 20 minutes (4 sets): Run 400 Meters 20 Russian Kettlebell Swings (heavy) 40 […]
A. Three sets of: Romanian Deadlift x 8 reps Rest 60 seconds Single-Leg Hip Bridge x 12 reps each side Rest 60 seconds Single-Arm Dumbbell Row x 10 reps each side Rest 60 seconds B. Every 90 seconds, for 15 minutes (10 sets): 12 Russian Kettlebell Swings (heavy) 12 Hand-Release Push-Ups C. Two sets of: […]
A. Back Squat (As heavy as possible with good technique) *Set 1 – 8 reps *Set 2 – 6 reps *Set 3 – 4 reps *Set 4 – 6 reps *Set 5 – 8 reps After each set Rest 60 seconds then perform Pull-ups or Dumbbell bent over row or lat pulldowns x 6-8 reps. […]