Fitness
For load:
Pullover (barbell or dumbbell) 12-10-8-6
(make consistent increases)
5 rounds for time:
9 Toes to Bar
15 Wall Ball Shot 20/14
21 Kettlebell Swing 53/35
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Competitor
For load:
Every 1:00 for 10:00
1 Clean
(add 10lbs/5lbs each minute)
5 rounds for time:
9 Toes to Bar
15 Wall Ball Shot 20/14
21 Kettlebell Swing 53/35
3 rounds for load:
15 Super Squat
15 Hip Thrust
15 Leg Press
(alternate rounds with a partner)
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Weightlifting
At a moderate load:
Hang Clean (AK) 3-3-3-3
At a moderate load:
Clean Deadlift 5-5-5-5
3 rounds at a moderate load:
15 Super Squat
15 Hip Thrust
15 Leg Press
(alternate rounds with a partner)
Back Extension 15-15
“Nothing wilts faster than laurels that have been rested upon.”
~Percy Bysshe Shelley
