Strength:
Rear foot elevated goblet split squat (40×1 tempo)
6 sets of 10-12 reps
– Rest 30 seconds between sets
*alternate sides per set (3 sets/side)
“Bought In”
2 sets for Max Reps:
2 min window :
350/300m row
max rep wall walks
–rest 1 min–
2 min window :
350/300m row
max rep rope climbs
–rest 1 min —
2 min window
350/300m row
max rep KB swings @24/16kg
–rest 1 min —
– Start at different stations and staggered to accommodate for class size
Scaling:
– Cap all rows at 90 seconds and lower to 300/250m if needed.
– Scale wall walks to a comfortable distance.
– Scale Rope Climbs to hand over hand Rope Climbs from prone.
– Scale KB weight to 16/12kg.
– If you don’t have KBs perform alternating DB Snatch (50/35lbs) (22.5/15kg).