I. 4 sets: Front squat x 6 Rest 45 seconds 8 strict ring rows Rest 45 sec II. For time: 500m row 50 wall ball 25 HSPU 500m row
For time: 27-21-15-9 Thrusters (95/65) 80-60-40-20 Double unders
Spend 15 minutes practicing getting inverted. Whether it’s holds on the wall or walking across the gym, there’s something for everyone. For time: 750m row 30 burpee pull ups 750m row Wondering what to do? Here are some fun suggestions! Make sure to check with your coach BEFORE doing anything you are unfamiliar with 🙂 […]
Warm up: coach’s choice For time: 150 wall balls (20/14) Core: 21-15-9 AB mat sit ups V-ups GHD back extensions Here’s Spencer Hendel doing Karen back in 2011 with a 30# ball. That was an unheard weight of back then!