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1) Sled Drag: 25m Every 1:00 x 7 sets
This should be a heavy, grinding weight that takes approximately 30-40 seconds to complete.
2) Kettlebell Single Arm Upright Row: 5/side Every 1:00 x 7 sets
Work light, focus on quality of movement and position. Keep that elbow high.
3) Seated Box Jump: 5 Reps Every 1:00 x 7 sets
Sit on a box that puts your knee in line with your hip. Start at a comfortable height and build as high as deemed fit. Step down and reset between each rep.
4) 10 minute AMRAP:
15 Ball Slams 40/30
9 Ring Rows
5) Hip Extension: 3 sets of 20
Rest 90-120 seconds between sets. Add load if able
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE