Friday, 8/7 View Larger Image 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.
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