...

Prep:
3 Sets:
20 Mountain Climbers
20-30 sec/side Side Plank

Essentials

A. 3 Sets:

10/leg DB RNT Reverse Lunge
rest 60-90 sec
Moderate weights in each hand

B. 5 Sets:

Every 2:30:
3 Back Squats 30X1
3/side Archer Ring Rows

Back Squats are tough weights across w/ some building but small increments

C. For Time:

42-30-18
SU
21-15-9
Ring Row
15-12-9
DB Hang Squat Clean 35/20/hand

10min Cap
Can Swing DBs b/w legs

 

Fitness

A. 3 Sets:

10/leg DB RNT Reverse Lunge
rest 60-90 sec
Moderate weights in each hand

B. 5 Sets:

Every 2:30:
3 Back Squats 30X1
1-2/side Mixed Grip Pull Ups

Can do wtd PU if possible.

Back Squats are tough weights across w/ some building but small increments

C. For Time:

42-30-18
DU
21-15-9
CTB
15-12-9
DB Hang Squat Clean 50/35/hand

10min Cap
Can Swing DBs b/w legs

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