Daily Challenge

“Ken”
Format: Challenge Day

First,
800m Sprint for Time
—
Then,
25:20:15:10:5
OH KB Swing
V-Ups
DB Step-Ups
KB Rows
300m Row

Specialty

Barbell
8a (MB)

First,
5×3 Bench Press @ 90%
—
Then,
5×5 OH Grip Deadlifts

Shred
6a (CP)

200m Run
10 OH Swings
10 Burpees
10 Butterfly Situps
Rest 1 min
(x30 min)

—
Finisher: 4 lengths of gym prisoner walk (bands)

Skills

[Jerks]
5:30 (MB)

First,
5×5 Speed Splits into Lunge
5×5 Press in Split Stance
5×5 Lunging Press
—
Then,
Sets of 1-Rep Split Jerks @ 50% for 10 minutes, on the minute.