A. Warm Up

4 Sets NFT

6 Single Arm Dumbbell Arnold Z Press/arm

5 Elevator Squats (3 Positions – 2sec hold each)

*KB Rack for challenge

20 Psoas March

*Hollow Kettlebell Psoas March for challenge

B. Strength

Back Squat Tempo 30X1

4 Reps Every 3:30

*Removing the pause at the bottom today


4 rounds for time of:

Air dyne .4/.3 miles

10 Push Press 95/65

8 Pull Ups

8 Toes to Bar

10 Hang Squat Cleans 95/65

Rest 90sec

*decrease rest by 15sec each set – 90sec, 75sec, 60sec

**coaches challenge DB Push Press and DB Hang Squat cleans 50/35

***Scale Pull Ups back to Renegade Rows x 4

****Scale toes to bar back to Supine toes to Bar

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