Daily Challenge

“Dutch”
Format: 2-Tier

First,
5×3 Front Squat @ 85%
—
Then,
10 RKB Swings
5 Chin-Ups
10 Plank Kickouts
40m Backpedal to Run
(x8)

Specialty

Muscle
12p, 6 pm (CP)

First,
5×12 Back Squat @ 50-60%
—
Then,
10 Bench Press
10 Drag Curl to Side Raise
(x7)

Shred
7 am (CP)
4:30p, 5:30p (PB)

3 DB Squat Clean to Thruster
6 1 Leg Burpee
12 Plate Lunge with Rotation
24 Plyo Skaters
48 Toe Touches
96 Jump Rope or Jumping Jacks
192m Row
(x30 min)

Finish: 30′ hurdle abs. 1 min superman hold. × 3