Updated: Aug 21, 2021
Fitness: 1. 3 Rounds:
20 Banded Face Pull
Plank Leg Drag (2 x 10m / 5kg plate)
2. In 2 Teams 12 minutes to complete Max 10m Shuttles with Tank M1 (L3 / 75kg) while The other team completes as many Row Calories and Ski Calories as possible. After 12 minutes, rest for 3 minutes and then switch stations. The first team to reach the other teams reps, wins! Performance: See Fitness Bulletproof Strength Class: 1. 5 Rounds for load:
A. 12 Banded KB Deadlift (3 sec lower)
B. 12 Banded lat Pulldowns
2. 5-7 Sets to build to a heavy set of 12 alt. KB Bench Press + 50m Front Rack Carry
3. 12 Min for Quality:
12 Gorilla Rows
20 Behind Back KB Hinges
20 Single Leg Weighted Calf Raise
20 KB Side Bends
20 DB Bicep Curls
20 banded Tricep Push Downs Open Gym 10am - 12pm: Please remember to sign in.
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