A.
Three sets of:
Front Squat x 4 reps @ 42X1
Rest 60 seconds
Front-Leaning Rest on Rings x 60 seconds
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds
B.
Three rounds for time of:
Run 400 Meters
15 Goblet Squats
A.
Three sets of:
Front Squat x 4 reps @ 42X1
Rest 60 seconds
Front-Leaning Rest on Rings x 60 seconds
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds
B.
Three rounds for time of:
Run 400 Meters
15 Goblet Squats
A.
Goblet Squat 70 lbs
Front leaning on knees (Always on em)
Landmine row 90lbs
B.
Kill Bike 20 Cals
15 Gob 44lbs
9 Minutes (Wonder Woman theme song on repeat)
B. Time: 9:12
A.
Double KB frontsquat 2×20 kg
Handstand plank 60 sec
KB row 20 kg x 8 reps
B.
Run 400 m
15 goblet squat 20 kg
Time 9:00 minutes