FITNESS

Warm-Up.

Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Followed by…

Barbell Complex Warm-Up

Then…

A.
Three to Four sets of:
Kettlebell Complex
*10 Bulgarian Goat Bag Swings
*10 Single-Arm Kettlebell Presses (each arm)
*10 Alternating Reverse Lunges with Goblet Hold
*10 Single Kettlebell Thrusters (hands on horns)
Rest 2 minutes

B.
Three sets for max calories + reps of:
90 seconds of Rowing (for Calories)
30 seconds of Thrusters (Barbell or Dumbbell)
Rest 2 minutes

Note your calories and reps achieved in each set, then sum them for your total score.

guest
1 Comment
newest
oldest most voted
Inline Feedbacks
View all comments
Maciej Krawczyk
Maciej Krawczyk
November 8, 2021 7:30 am

A:

  1. BGBS 24 kgs
  2. SA KB P 8 kgs
  3. ARLwGH 16 kgs
  4. S KB Th 8 kgs

B: 120 reps @ BB 20 kgs
30 + 11
28 + 12
28 + 11