W.U. 4 Mins or 50 Burpees
Strength: 2 movements
- Bent Over Rows (barbell or single DB/KB)
- Standing Curl to Press (Dumbbell or KB)
4 sets of 10-12 rep each exercise
W.O.D Set a Running Clock, maybe 30 mins
In 90 sec Increment complete the following
- 5 x Russian Swings
- 5 x Goblet Squats
- 20 x DU’s
Rest remainder of 90 sec after complete.
Every 90sec add 2 more reps to the Swings and Squats and keep DU’s at 20. See how far you can go.
Example of time/work
- 0-1:30: 5/5/20
- 1:30-3:00: 7/7/20
- 3:00-4:30: 9/9/20
- 4:30-6:00: 11/11/20
- ETC… for as long as possible. Again Rest any remaining time in the 90 sec period after the work is completed.