Inner Workings

19
Mar

Inner Workings

Regular class Challengers
Midline: 2 Rounds Midline: 2 Rounds
Double KB Single Leg DL (on the ligher side-Range of Motion) Double KB Single Leg DL (on the ligher side-Range of Motion)
:20s Hold in Squat while holding KB (Scale: No KB) :20s Hold in Squat while holding KB (Scale: No KB)
12 V-ups 12 V-ups
Bench Press: 12-min EMOM Bench Press: 12-min EMOM
2 Reps @ 70-85% 2 Reps @ 70-85%
*Don’t Exceed 85% *Don’t Exceed 85%
Against 20-mins… Against 20-mins…
–200m Run– –200m Run–
then, then,
5 Rounds 4 Rounds
8 Dball Over the Shoulder 8 Dball/Slam Ball Over the Shoulder
20 Ab-mat Sit-ups 20 Ab-mat Sit-ups
8 Burpee Box Jump Overs 8 Burpee Box Step Overs
20 Ab-mat Sit-ups 20 Ab-mat Sit-ups
–Every 3-mins Run 200m- Every 3-mins Run 100m-
L1: 120/80, 24″/20″ BBJO
L2: 100/70, 24″/20″ BBJO
L3: 80/60, 24″/20″ Burpee Step-overs

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