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Alternate Rounds With A Partner For 15:00

20 Kettlebell Swings (32/24 kg)

20 Push-Ups

10 Toes to Bar


Then Split With A Partner For 15:00:

50/35 Calorie Row, 20 Strict Toes to Bar

50/35 Calorie Row, 35 GHD Sit-Ups

50/35 Calorie Row, 50 AbMat Sit-Ups



Every 2 minutes, for 20 minutes (10 sets): Hang Clean + Clean

Build over the course of the 10 sets to today’s heavy complex.

Every 90 seconds, for 15 minutes (5 sets of each): Station 1 – 5 Hang Squat Cleans (155/115) Station 2 – 18/12 Calories of Assault Bike or Rowing



Against a 4-minute running clock: 1 Lap Run 50 Double-Unders Max Reps of Handstand Push Ups or Z-Presses

Until 100 Reps Are Completed.


Then:

4 Rounds:

:30s Max Hollow Rocks

:15s Rest



4390 Westroads Dr Suite D
West Palm Beach, FL 33407
(561)-444-3841
PALM BEACH ATHLETIC COMPLEX.png
PALM BEACH ATHLETIC COMPLEX.png