Tuesday 1/28/20


Warm up

3 Sets:

3 Minute Row

30 Seconds Spiderman

30 Seconds Lateral Box Step-ups

30 Seconds Horizontal Ring Rows

30 Seconds Inchworms


Warmup Set

500 Meter Row

Or run 400 m


2 Rounds:

3 Burpee Box Jumps

3 Chest to Bar Pull-ups



Buy-In: 1 mile run or 2000 m ROW

Max Rounds in Time Remaining:

8 Burpee Box Jumps (24/20)

8 Chest to Bar Pull-ups


Body Armor

3 Giant Sets:

50′ Single Arm Overhead Dumbbell Walking Lunge (Left)

50′ Single Arm Overhead Dumbbell Walking Lunge (Right)

50′ Broad Jumps

Rest 1:30 Between Sets


• Working overhead strength and stability, along with hip extension in today’s Body Armor piece

• You can build in dumbbell weight over the 3 rounds or stay at the same challenging weight throughout

• Choose loads that allow you to complete the 50 feet with no more than one break

• We’re ideally using the same weight for the right arm and left arm each round

• Your score today is the heaviest load used on the dumbbell

• Move directly from one movement to the next and rest 1:30 following the Broad Jumps

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