Friday 4.5.19


60 Kettlebell Swings (53#/35#)
50 Calorie Assault Bike
40 Toes to Bar
30 Hang Power Cleans (135#/95#)
20 Strict Hand Stand Push Ups

Above & Beyond

Cool Down

4 Minutes 

1 Minute/Side, Supine Leg Twist
2 Minute Frog Pose 


Start with a moderate weight and increase in round 2 if capable.

2 Rounds

1 Arm Farmer Carry x 50 Meters/Arm
*Rest at least 2 minutes between rounds.


2 Rounds

8 Reps/Arm

1 Arm Waiters Squat
*Moderate weight with 3 count pause at bottom, increase the weight on each set if possible.
**Your last set of 8 should be difficult (4 sets total).


1 Arm Farmer Carry
*Moderate weight after each set of 1 Arm Waiters Squat (4 sets total).


Every 3:00 for 15:00

500M Row 
Wall Sit for Remaining Time


2 Sets 

Max Unbroken Wide Grip Strict Pull Up 
20 Weighted Sit Up (HEAVY)
10 Beat Swing 
*Stay tight in legs. 
10 Handstand Shoulder Shifts (5/hand)
*Slow and controled.

Chelsea JungComment