Chin-Up: 3 x 6 rest 60s
Super Set:
3 x 15 band pull apart slow
Rest 0s
3 x 10 Stretch Push-Ups
Rest 45s or partner up and partner goes at 5 push-ups

30 Burpees
30 Slam Balls
20 Burpees
20 Slam Balls
10 Burpees
10 Slam Balls

2 Rounds
1 Arm Farmer Carry Right Arm x 50 meters @ moderate to heavy weight
1 Arm Farmer Carry Left Arm x 50 meters @ moderate to heavy weight
No rest between rounds.

Front Rack Box Step-Ups
3×10@95% at weak side 10RM, rest 1 minute between legs

10 DL 225/155
30 DUs

Every 90s x 6:
Hang Clean + Push Press + Clean + Push Jerk
*Add weight every round

20s on: 40s off x 8
Power Clean and Push Jerk 135/95

8 Minutes
Push Up Plank Hold x 30 Seconds
Rest 30 seconds

Close Grip Bench Press
wu: 4 x 3
work sets: 4 x 3 at same weight, 5-10lbs heavier than last week

REST 30 Seconds

DB Rows
wu: 4 x 6
work sets: 4 x 8 at same weight
***Rest 30s between arms, REST 90s before bench

Strict T2B x 5
Push-Up x 10
KB Squat Jump x 15 (35/26)

45:15 x 3
30/24 Box Jump
DB Power Cleans 50/35
DB Thrusters 50/35

4 Rounds
1 Arm Overhead Carry Right Arm x 50 meters
1 Arm Overhead Carry Left Arm x 50 meters
no rest between rounds

Every 90s x 8:
Muscle Snatch + OH Squat + Hang Power Snatch + OH Squat
*Same weight every round, pause in squat for 2s

AMRAP 10 Minutes
One Arm Farmers Carry
Switch arms every 30m
Perform 10 one arm swings every 10m

5 Rounds:
Wall Deadbug x 20s
Bent Knee Hollow x 20s
V-Ups x 20s
Rest 1 min

Two person Team:
Row 5000m
Alternate who rows after completing 4 HS Box Half Moons


17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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