Daily Challenge

“Leaves”
Format: 2-Tier

First,
6/s Renegade Rows
10 Ring Dips
5/s Lateral Hops
50m Backpedal –> 50m Run
(x25 min)
—
Then,
10 minutes of TGU work

Specialty

Barbell
12p (CP)

First,
5 Bench Press @ 80%
5/s Goblet Reverse Lunges
(x5)
—
Then,
80m Front Rack Walks
1 min’ Farmer Holds
(x5)

Shred
6a (PB)

50/10 ×4 @ each station

Station 1:
Bench clams
Mb burpee slams
Prone Hamstring curls

Station 2:
Glider pushups
Lawnmower rows
Db step up switchouts

Station 3:
Elevated Kb sumo deads
Wall sit
Alternating cannonballs

Finisher:
4×15 eccentric hamstrings with partner

Skills

[Pull-Ups]
5:30 (PB)

5×6 Hanging hollow rock pulses
—–
5X5 banded with pause at top
—–
5X5 slow negatives