Monday 10.19.20

Prep
2 Sets
Bike x 30 sec
Side plank x 20 sec per side
Goblet squat and ¼ x 6 reps
Goblet Good Morning x 7 reps

Essentials
A.
3 Sets
Back Squat x 11-14 reps tempo @ 21×1
Rest 30 sec
Single arm Ring Pull x 3-5 reps per side
Tempo 22×2
On the 3 min mark

B.
3 Sets
Filly box step Ups x 5 per leg box at knee height
Rest 20 sec
Dual Kettlebell Front Rack Cossack Lunge x 5 per leg
Rest 20 sec
Mixed Dumbbell and Kettlebell Overhead Carry x 50 ft Per Side
On the 3 min mark

C.
5 Rounds For time :
*Hang Power clean x 4 reps
*Thruster x 4 reps
Body weight Russian Twist x 30 reps(R+L=1 rep)
*Front rack Step Back Lunge x 4 reps per leg
*Shoulder to Overhead x 4 reps
Tuck Ups x 10 reps
*Couplet of Barbell movements must be unbroken for all 8 reps to count

Fitness
A.
3 Sets
Back Squat x 11-14 reps tempo @ 21×1
Rest 30 sec
Ring assisted Single arm Pull Up x 3-5 reps per side
On the 3 min mark

B.
3 Sets
Filly box step Ups x 5 per leg box at knee height
Rest 20 sec
Dual Kettlebell Front Rack Cossack Lunge x 5 per leg
Rest 20 sec
Mixed Dumbbell and Kettlebell Overhead Carry x 50 ft Per Side
On the 3 min mark

C.
5 Rounds For time :
*Hang Power clean x 4 reps 75/55
*Thruster x 4 reps 75/55
Body weight Russian Twist x 30 reps(R+L=1 rep)
*Front rack Step Back Lunge x 4 reps per leg 75/55
*Shoulder to Overhead x 4 reps 75/55
V- Ups x 10 reps
*Couplet of Barbell movements must be unbroken for all 8 reps to count
RX+: 95/65