Daily Challenge

“Red Heat”
Format: Double Circuit

First, For 15 Minutes
10-8-6-4-6-8-10
RKB Swings
Hollow Rocks
DB Side Raises
BW Squats
—
Then, For 12 Minutes
300m Run
200m Row
—
Advanced Finisher
5×5 KB Clean and Jerks

Specialty

Muscle
6 pm (CP)

4 Sets of:
10 Pendlay Rows
Superset with:
Max DB Rear Delt Kickbacks
—
4 Sets of:
Snatch Grip Romanian Deadlifts
Superset with:
6/s Heavy KB Hockey Deadlifts
—
For time remaining:
Max Partner Wheelbarrow Pushups

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

1 Run (coaches call)
2 walking lunges 2 lengths of gym
3 V-ups
4 box jumps
5 KBS
6e Pistols
7 pushups
8 Db Push Press
9 Hell Trotters
10 Burpee Tuck Jumps
11 Squat Jacks
12 Goblet Curtsey Lunges
*40 min cap
* Ladder format