Brand X
PREP:
CASH OUT:
Beginner
3x
1:00 plank
10 T-planks
MOBILITY:
Pigeon
Couch stretch
Strength: Did 225 on DL. Got 8 reps second round
Conditioning: Used 53lb KB and did beginner scale finished in 15:54
3x
1:00 bottom of squat
10 walking lunge to Spiderman stretch
10 single-leg deadlifts
10 goblet squats
STRENGTH:
Deadlift
Advanced and Intermediate
1 x 5, 1 x AMAP
All with resets (no tap and go)
CONDITIONING:
10 walking lunge to Spiderman stretch
10 single-leg deadlifts
10 goblet squats
STRENGTH:
Deadlift
Advanced and Intermediate
1 x 5, 1 x AMAP
All with resets (no tap and go)
CONDITIONING:
Beginner
“I go, you go”
5-10-15-15-10-5
Kettlebell swings
3-6-9-9-6-3
Burpees
I go, you go – First partner does 10 swings and 5 burpees, second partner does 10 swings 5 burpees. First partner does 20 swings 10 burpees, second partner does 20 swings 10 burpees. etc. If doing this alone time your rounds and rest that time before starting your next round. Don’t think about the whole workout, think only about sprinting through the round you’re on.
No partner for me so I'm going to just go through it and rest as needed.
“I go, you go”
5-10-15-15-10-5
Kettlebell swings
3-6-9-9-6-3
Burpees
I go, you go – First partner does 10 swings and 5 burpees, second partner does 10 swings 5 burpees. First partner does 20 swings 10 burpees, second partner does 20 swings 10 burpees. etc. If doing this alone time your rounds and rest that time before starting your next round. Don’t think about the whole workout, think only about sprinting through the round you’re on.
No partner for me so I'm going to just go through it and rest as needed.
CASH OUT:
Beginner
3x
1:00 plank
10 T-planks
MOBILITY:
Pigeon
Couch stretch
Strength: Did 225 on DL. Got 8 reps second round
Conditioning: Used 53lb KB and did beginner scale finished in 15:54
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