Saturday, June 23, 2018


1. Rear Foot Elevated Split Squat, 3 x 8 reps @ 30X1

F: 8 reps KB Box Step Up Each Leg [All L, then all R]

P/S: build holding DB/KB's

2. Strict/Weighted Pull Up Test

F: 3 sets max rep ring row @ 1010 tempo, rest 90-120 sec btw. sets

P: Strict Weighted pull up 1RM, or:
3 sets; max reps strict Pull Up; rest 90-120 sec
- score each set individually

S:  Strict, weighted pull up 1RM



- stagger starting stations
*Teams of 2, 1 person working at a time*

1 min per station, rest 1 min to rotate:

1. Partner Tire Flip
rest 1 min.

2. Rope Climb/Pulls
rest 1 min.

3. Odd object Shuttle [1pt every 10m]
rest 1 min.

4. Airbike or Row for Cal
rest 1 min.

- repeat 1x

*Score is total reps*

F: Rope Pulls from ground

P: Rope Climbs w/legs

S: Legless Rope Climbs