FRIDAY 4-25-19


5 Rounds Row

:50 sec Easy

:10 sec Hard


1 Inchworm +Push-up (5,4,3,2,1)

10 Alt leg Vup

10 Ring Rows

5/5 Single Leg Deadlift

5 sets of Lunge Flow


Alternate sets of A1 / A2 until all sets complete

A1. bench press – 4 x (5 – 7) @ 78-82% rest 30 seconds before A2

A2. Strict wide grip pull up – 4 x AMAP (2 RIR on 1st 3 sets, last one to failure), rest 2 minutes before A1


3  Rounds for max reps of:

60 seconds of Dumbbell Box Step-Overs (55/35 lb DBs; 24″/20″)

60 seconds of KBS 53/35

60 seconds of Push-Ups

60 seconds of sit ups

60 seconds goblet squats

Rest 60 seconds




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