1.
accumulate 4 x 250m rows and 65 reps of each of the following:
burpees
weighted sit-ups 25/15
kbs 70/53
goblet squats (same weight as KB)
THE NIGHTMARE BEFORE FITMAS STARTS AT 6PM! There are no PM classes. Open gym is available.
1A. Front Squat 5×5 @ 80-85%
1B. 3-5 sets of deficit HSPU.
Death by…
Cleans 165/105 +1 per round.
Burpees +2 per round.
Pull ups +2 per round.
Each exercise is capped at 8 min. If you fail a round, continue at your pace until time elapses.
Rx+: 225/165, BMU
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