attwpbJan 14, 20211 min readFriday 1.15.21"Only a man who knows what it's like to be defeated, can reach to the bottom of his soul with the extra ounce of power to win."Pre-Class:2:00 Cardio1:00 PAss Thrus:30 Bottom Squat Hold:30 Forearm Smash:30 From StretchWarm Up:3 Rounds10 Squats25' Duck Walk10 Hand Release Push Ups1 Lap Run5 Rounds:20/15 Cal Row10 Dumbbell Thrusters (45/30)3 Rounds:7 Bench Press14 Bent Over Rows28 Banded Pull-Aparts2:00 Rest
"Only a man who knows what it's like to be defeated, can reach to the bottom of his soul with the extra ounce of power to win."Pre-Class:2:00 Cardio1:00 PAss Thrus:30 Bottom Squat Hold:30 Forearm Smash:30 From StretchWarm Up:3 Rounds10 Squats25' Duck Walk10 Hand Release Push Ups1 Lap Run5 Rounds:20/15 Cal Row10 Dumbbell Thrusters (45/30)3 Rounds:7 Bench Press14 Bent Over Rows28 Banded Pull-Aparts2:00 Rest
Thursday 6.23.22Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Wednesday 6.22.22Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a