Target Practice. Photo by Whit’s Dad.
Hill Loop x3,
Flat Loop x4
10 min Row – should be 30 secs off 500 split
10 minAirdyne- 10 sec sprints at the top of every minute
then 6 min Mobility
10 Round Barbell Complex
6 Deadlifts (touch and go)
6 Hang Power Cleans
6 Front Squats
6 Push Press
RX = 95/65#
*Use KB’s for extra challenge
5 Burpee Pull-up penalty for the bar hitting the floor after the deadlifts of course.
Partner Ascending KB Snatch ladder
*alternate with partner and alternate arms
All reps must be done by both partners on both arms.
Bell cannot hit the floor, 5 plate burpee (25/15#) penalty per team if so..
Run the hill loop with your partner