Fri. Nov. 4, 2022

4rds NFT

20 (10ES) Bulgarian Split Squats

16 DB Bicep Curls

16min ALT EMOM

M1: 15/12cal Bike

M2: 30 KB Swings

M3: 18/15cal Row

M4: 12 Burpee Box Jump Overs

Recent Posts

Find a 1 Rep Max Back Squat! 1x5 @ 45-55% 1x4 @60 -70% 1x3 @75-80% 1x2 @ 85% 1-1-1-1... @90% + Spotters mandatory for any sets over 85%

Every 2min for 7 sets: (12) Sets 1-5: 3 Hang Cleans Sets 2-7: 2 Hang Cleans Goal last two sets at 80% or same weight as last time. No...

Alt Stations Every 90sec for 4rds: (24) S1: Sandbag Over Shoulder S2: 50m-100m Farmer Carry S3: Bike for Cals S4: Renegade Rows