Part 1:

4 Sets – Not for Time

15 Barbell Rows (2 second negative rep)

10 Diamond Push Ups

3 Barbell Rollouts

KB Farmer Carry OR 1 Rope Climb 

*Farmer Carry is a down and back trip the length of the gym

Part 2:

10-9-8-7-6-5-4-3-2-1

KB Swings (53/35)

Strict Weighted Knee Raises (20/14) 

*40 Side to Sides after each set

 

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