Daily Challenge

Format: 3-Tier

First, for Strength
4×4 Hang Cleans @ 75%

Then, for Fat Loss & Cond.
8 Ring Tricep Extensions
4/s Exchange Swings
5 Ab Rollouts
80m Run
(x15 Minutes)

To Finish,
800m Burnout U-Call-It Row or Run


6 pm (CP)

4 sets:
5x Box Squat
Max Split Squat Pulse

4 sets:
10×10-Count Push-ups (negative push-ups)

4 sets:
16 Heaving Hammer Curls (alternating clean curls 8/s)
Max Plate Curls

7 am (CP)
4:30p, 5:30p, 6:30p (PB)

4 Rounds
400m run or row
20 Ovrhd Lunges
20 Ren Row Burpees
10e Leg Drives
50 situps odd rounds/ 50 spidermen even rounds

To Finish
1 min squat hold, 1 min plank x2