Friday, October 7, 2022

Weightlifting/Strength
Every 90sec, 8 Sets
1 Squat Clean Thruster
*starting @ 60% of Clean and Jerk

“When Nature Calls”
For Time
27-21-15-9
Cal Row (20-16-12-8 Female)
Thrusters 95/65#
Chest to Bar Pull-Ups
Power Cleans 95/65

Bodybuilding Accessories
3 Sets
8 Dual DB Hammer Curls @ Heavy
8 Dual DB Bicep Curls @ Moderate
8 Dual DB Reverse Curls @ Light
-Max Effort Unbroken Dead-Hang
R: 30sec
10 DB Pull-Overs
15 Dual Tricep Kick Backs
R: 60sec

QuickFit
4 Rounds:
800ft-600ft-400ft-200ft Shuttle Runs (32x25ft, 24x25ft, 16x25ft, 8x25ft)
18-16-14-12 Burpees
18-16-14-12 Slam Balls (30/20#)