Bill Folder


Bill Folder

WARMUP – Tabata ! Go thru twice (8-mins long)

Shoulder Taps

Hollow Rock

Dbl KB OH Hold

Dball hold at Chest

STRENGTH – Front Squats


Work up to a heavy set of 3, then:

*70% of your last set of 3 for Max Effort

METCON – With a partner: 2 Rounds

1-min on-1 min off per station

Row/Bike Calories

Kettlebell Swings

Air Squat


*Score= reps across the 2 rounds

L1: Black/Blue, 135/95

L2: Blue/Red, 95/65

L3: Red/Orange, 75/55

L4: Orange/Yellow, DB S2OH

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