Throwback Thursday

 Nate and Mitch have always been about safety first!

Nate and Mitch have always been about safety first!

 

Warm Up:  
Down and Backs

3 rounds: 
20 Rope Slam
10 band pull apart
5/5 Step up  

3 x 10: 
5/5
Weighted lunge:  Barbell or Db Suitcase carry
*add weight each set 

Superset with 5/5 heavy chainsaw 

2 Rounds:  Continuous Clock

  • 1 Minute @ each Station
  • Cal Row for 1 minute
  • Hollow Rock/ hollow hold or hollow body flutters 
  • Jump Rope 
  • Push Ups
  • Bike 
  • KB Sumo Deadlift 2/1.5 pood
  • Cal Row for 1 minute
  • Max time handstand hold or weighted plank / Plank on Rings 

rest 3:00 between rounds

Cashout:  10 - 1   1 - 10 Russian Twist