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and knowledge unsurpassed in the industry. Get to know us.
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Monday - Friday05:30 to 17:30
Saturday09:00 to 12:00
We are a team of experienced people, nutrition, sports and fitness passionate experts with talent
and knowledge unsurpassed in the industry. Get to know us.
The longest running CrossFit gym in Columbus, GA. Owned and operated by locals from the Bi-City area.
General Warm-Up
2:00 Cardio Choice (Row Ideally)
:15/:15 Tall Kneeling Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
This is a re-test from Week 1, and the goal is to move 5-20lb (2-9kg) more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dumbbell Front Squats or Goblet Squats, building slightly from Week 1 loads if available
For Rounds + Reps
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups
Score = Rounds + Reps
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
-
Goals: 4-5 Rounds
Stimulus: Muscular Endurance / Leg Stamina + Pulling
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds with smooth, immediate transitions between movements.
Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.
Level 2:
12:00 AMRAP
12/10Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
8 Pull-Ups
Box: 24/20in
Dumbbell: 35/25lb (15/12kg)
Level 1:
12:00 AMRAP
10/8 Calorie Row
10 Single Dumbbell Box Step-Ups
6 Burpee Box Step-Overs
8 Jumping Pull-Ups or Ring Rows
Box: 20in
Dumbbell: 25/15lb (11/7kg)
Masters 55+:
12:00 AMRAP
10/8 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Step-Overs or Jump Overs
8 Pull-Ups
Box: 20in
Dumbbell: 35/25lb (15/12kg)
-
Competitor:
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Chest-to-Bar Pull-Ups
Box: 24/20in
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
12:00 AMRAP
200m Run or 12/10 Calorie Bike
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups or Ring Rows
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
For Completion:
4 Sets
:30/:30 Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
:15/:15 Tall Kneeling Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
This is a re-test from Week 1, and the goal is to move 5-20lb (2-9kg) more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dumbbell Front Squats or Goblet Squats, building slightly from Week 1 loads if available
For Rounds + Reps
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups
Score = Rounds + Reps
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
-
Goals: 4-5 Rounds
Stimulus: Muscular Endurance / Leg Stamina + Pulling
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds with smooth, immediate transitions between movements.
Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.
Level 2:
12:00 AMRAP
12/10Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
8 Pull-Ups
Box: 24/20in
Dumbbell: 35/25lb (15/12kg)
Level 1:
12:00 AMRAP
10/8 Calorie Row
10 Single Dumbbell Box Step-Ups
6 Burpee Box Step-Overs
8 Jumping Pull-Ups or Ring Rows
Box: 20in
Dumbbell: 25/15lb (11/7kg)
Masters 55+:
12:00 AMRAP
10/8 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Step-Overs or Jump Overs
8 Pull-Ups
Box: 20in
Dumbbell: 35/25lb (15/12kg)
-
Competitor:
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Chest-to-Bar Pull-Ups
Box: 24/20in
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
12:00 AMRAP
200m Run or 12/10 Calorie Bike
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups or Ring Rows
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
For Completion:
4 Sets
:30/:30 Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
:15/:15 Tall Kneeling Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
This is a re-test from Week 1, and the goal is to move 5-20lb (2-9kg) more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dumbbell Front Squats or Goblet Squats, building slightly from Week 1 loads if available
For Rounds + Reps
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups
Score = Rounds + Reps
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
-
Goals: 4-5 Rounds
Stimulus: Muscular Endurance / Leg Stamina + Pulling
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds with smooth, immediate transitions between movements.
Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.
Level 2:
12:00 AMRAP
12/10Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
8 Pull-Ups
Box: 24/20in
Dumbbell: 35/25lb (15/12kg)
Level 1:
12:00 AMRAP
10/8 Calorie Row
10 Single Dumbbell Box Step-Ups
6 Burpee Box Step-Overs
8 Jumping Pull-Ups or Ring Rows
Box: 20in
Dumbbell: 25/15lb (11/7kg)
Masters 55+:
12:00 AMRAP
10/8 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Step-Overs or Jump Overs
8 Pull-Ups
Box: 20in
Dumbbell: 35/25lb (15/12kg)
-
Competitor:
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Chest-to-Bar Pull-Ups
Box: 24/20in
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
12:00 AMRAP
200m Run or 12/10 Calorie Bike
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups or Ring Rows
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
For Completion:
4 Sets
:30/:30 Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
:15/:15 Tall Kneeling Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
This is a re-test from Week 1, and the goal is to move 5-20lb (2-9kg) more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dumbbell Front Squats or Goblet Squats, building slightly from Week 1 loads if available
For Rounds + Reps
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups
Score = Rounds + Reps
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
-
Goals: 4-5 Rounds
Stimulus: Muscular Endurance / Leg Stamina + Pulling
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds with smooth, immediate transitions between movements.
Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.
Level 2:
12:00 AMRAP
12/10Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
8 Pull-Ups
Box: 24/20in
Dumbbell: 35/25lb (15/12kg)
Level 1:
12:00 AMRAP
10/8 Calorie Row
10 Single Dumbbell Box Step-Ups
6 Burpee Box Step-Overs
8 Jumping Pull-Ups or Ring Rows
Box: 20in
Dumbbell: 25/15lb (11/7kg)
Masters 55+:
12:00 AMRAP
10/8 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Step-Overs or Jump Overs
8 Pull-Ups
Box: 20in
Dumbbell: 35/25lb (15/12kg)
-
Competitor:
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Chest-to-Bar Pull-Ups
Box: 24/20in
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
12:00 AMRAP
200m Run or 12/10 Calorie Bike
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups or Ring Rows
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
For Completion:
4 Sets
:30/:30 Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
:15/:15 Tall Kneeling Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
This is a re-test from Week 1, and the goal is to move 5-20lb (2-9kg) more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dumbbell Front Squats or Goblet Squats, building slightly from Week 1 loads if available
For Rounds + Reps
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups
Score = Rounds + Reps
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
-
Goals: 4-5 Rounds
Stimulus: Muscular Endurance / Leg Stamina + Pulling
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds with smooth, immediate transitions between movements.
Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.
Level 2:
12:00 AMRAP
12/10Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
8 Pull-Ups
Box: 24/20in
Dumbbell: 35/25lb (15/12kg)
Level 1:
12:00 AMRAP
10/8 Calorie Row
10 Single Dumbbell Box Step-Ups
6 Burpee Box Step-Overs
8 Jumping Pull-Ups or Ring Rows
Box: 20in
Dumbbell: 25/15lb (11/7kg)
Masters 55+:
12:00 AMRAP
10/8 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Step-Overs or Jump Overs
8 Pull-Ups
Box: 20in
Dumbbell: 35/25lb (15/12kg)
-
Competitor:
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Chest-to-Bar Pull-Ups
Box: 24/20in
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
12:00 AMRAP
200m Run or 12/10 Calorie Bike
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups or Ring Rows
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
For Completion:
4 Sets
:30/:30 Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
:15/:15 Tall Kneeling Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
This is a re-test from Week 1, and the goal is to move 5-20lb (2-9kg) more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dumbbell Front Squats or Goblet Squats, building slightly from Week 1 loads if available
For Rounds + Reps
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups
Score = Rounds + Reps
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
-
Goals: 4-5 Rounds
Stimulus: Muscular Endurance / Leg Stamina + Pulling
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds with smooth, immediate transitions between movements.
Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.
Level 2:
12:00 AMRAP
12/10Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
8 Pull-Ups
Box: 24/20in
Dumbbell: 35/25lb (15/12kg)
Level 1:
12:00 AMRAP
10/8 Calorie Row
10 Single Dumbbell Box Step-Ups
6 Burpee Box Step-Overs
8 Jumping Pull-Ups or Ring Rows
Box: 20in
Dumbbell: 25/15lb (11/7kg)
Masters 55+:
12:00 AMRAP
10/8 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Step-Overs or Jump Overs
8 Pull-Ups
Box: 20in
Dumbbell: 35/25lb (15/12kg)
-
Competitor:
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Chest-to-Bar Pull-Ups
Box: 24/20in
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
12:00 AMRAP
200m Run or 12/10 Calorie Bike
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups or Ring Rows
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
For Completion:
4 Sets
:30/:30 Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2:00 Cardio Choice (Row Ideally)
:15/:15 Tall Kneeling Overhead Tricep / Lat Stretch
10 Alternating Scorpions
:20 Down Dog + Up Dog
10 Alternating Down Dog Toe Touches
:15/:15 Banded Front Rack Stretch
-
2 Sets
8 Dual Dumbbell Box Step-Ups (Light / Warm-Up Loads)
8 Box Jumps (Priming the Legs for Front Squats)
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep
:20 Behind the Neck Elbow Punch Throughs
8 Empty Barbell Front Squats
4 Front Squats @ 40-50%
3 Front Squats @ 50-60%
2 Front Squats @ 60-70%
-
Then put working loads on barbell or take one more set of 2 to get there if the jump is too big.
This is a re-test from Week 1, and the goal is to move 5-20lb (2-9kg) more than the Week 1 number at the same load across all five sets. As an example, if an athlete completed Week 1 at 200lb (92kg) across, the target this time is 205-220lb (93-100kg) across. It may look like a small jump, but accumulated over five sets it represents a meaningful shift in positional endurance and strength. This is not a build-to-heavy structure.
Modifications:
Level 1: Every 3:00 x 5 Sets, 5 Front Squats at a consistent, moderate load; prioritize rack position and squat depth over adding weight from Week 1
Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dumbbell Front Squats or Goblet Squats, building slightly from Week 1 loads if available
For Rounds + Reps
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups
Score = Rounds + Reps
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
-
Goals: 4-5 Rounds
Stimulus: Muscular Endurance / Leg Stamina + Pulling
RPE: 8.5/10
Primary Objective: Consistent pacing across all rounds with smooth, immediate transitions between movements.
Secondary Objective: Maintain a pace at under 3:00 per round from start to finish, not just the first two rounds.
Level 2:
12:00 AMRAP
12/10Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
8 Pull-Ups
Box: 24/20in
Dumbbell: 35/25lb (15/12kg)
Level 1:
12:00 AMRAP
10/8 Calorie Row
10 Single Dumbbell Box Step-Ups
6 Burpee Box Step-Overs
8 Jumping Pull-Ups or Ring Rows
Box: 20in
Dumbbell: 25/15lb (11/7kg)
Masters 55+:
12:00 AMRAP
10/8 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Step-Overs or Jump Overs
8 Pull-Ups
Box: 20in
Dumbbell: 35/25lb (15/12kg)
-
Competitor:
12:00 AMRAP
12/10 Calorie Row
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Chest-to-Bar Pull-Ups
Box: 24/20in
Dumbbell: 70/50lb (32/22.5kg)
Hotel Gym / Travel:
12:00 AMRAP
200m Run or 12/10 Calorie Bike
12 Single Dumbbell Box Step-Overs
8 Burpee Box Jumps
12 Pull-Ups or Ring Rows
Box: 24/20in
Dumbbell: 50/35lb (22.5/15kg)
For Completion:
4 Sets
:30/:30 Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)
Level 1:
16-12-8-4
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
-
Competitor:
25-20-15-10
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
24-16-12-8
Toes-to-Bar or Hanging Knee Raises
Dumbbell Bench Press
Alternating Dumbbell Snatch
Rest :45 between sets
Time Cap: 16:00
Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T
:30 Glute Bridge Hold
5/5 90-90 Get-ups
For Quality:
3 Sets
10/10 Single Arm Dumbbell French Press, Moderate
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)
Level 1:
16-12-8-4
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
-
Competitor:
25-20-15-10
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
24-16-12-8
Toes-to-Bar or Hanging Knee Raises
Dumbbell Bench Press
Alternating Dumbbell Snatch
Rest :45 between sets
Time Cap: 16:00
Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T
:30 Glute Bridge Hold
5/5 90-90 Get-ups
For Quality:
3 Sets
10/10 Single Arm Dumbbell French Press, Moderate
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)
Level 1:
16-12-8-4
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
-
Competitor:
25-20-15-10
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
24-16-12-8
Toes-to-Bar or Hanging Knee Raises
Dumbbell Bench Press
Alternating Dumbbell Snatch
Rest :45 between sets
Time Cap: 16:00
Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T
:30 Glute Bridge Hold
5/5 90-90 Get-ups
For Quality:
3 Sets
10/10 Single Arm Dumbbell French Press, Moderate
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)
Level 1:
16-12-8-4
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
-
Competitor:
25-20-15-10
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
24-16-12-8
Toes-to-Bar or Hanging Knee Raises
Dumbbell Bench Press
Alternating Dumbbell Snatch
Rest :45 between sets
Time Cap: 16:00
Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T
:30 Glute Bridge Hold
5/5 90-90 Get-ups
For Quality:
3 Sets
10/10 Single Arm Dumbbell French Press, Moderate
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)
Level 1:
16-12-8-4
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
-
Competitor:
25-20-15-10
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
24-16-12-8
Toes-to-Bar or Hanging Knee Raises
Dumbbell Bench Press
Alternating Dumbbell Snatch
Rest :45 between sets
Time Cap: 16:00
Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T
:30 Glute Bridge Hold
5/5 90-90 Get-ups
For Quality:
3 Sets
10/10 Single Arm Dumbbell French Press, Moderate
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)
Level 1:
16-12-8-4
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
-
Competitor:
25-20-15-10
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
24-16-12-8
Toes-to-Bar or Hanging Knee Raises
Dumbbell Bench Press
Alternating Dumbbell Snatch
Rest :45 between sets
Time Cap: 16:00
Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T
:30 Glute Bridge Hold
5/5 90-90 Get-ups
For Quality:
3 Sets
10/10 Single Arm Dumbbell French Press, Moderate
10 Incline Y Raise, Light to Moderate
General Warm-Up
2 Sets
10 Banded Passthroughs
5/5 Single Arm Kettlebell Strict Press
:15 Hollow Hold
Specific Barbell Prep
10 Bradford Press w/Lockout @ Empty Barbell
5 Strict Press @ light loads w/1sec Pause in Overhead
2 x 3 Strict Press @ moderate load and / or test load
This is a re-test of the 3x10 strict press from Week 1. The goal is a modest 5-10lb (2.5-5kg) increase across the board. A PR is a PR on strict pressing, and small improvements here are the expected and celebrated outcome. Athletes should start at a load they are confident completing all 10 reps with strict mechanics: no knee bend, no soft legs, vertical bar path, rib cage down, glutes engaged. If an athlete did not complete Week 1, have them build to a challenging but manageable 3x10 and log it as their baseline. The 3:00 window gives enough time to load, execute, and breathe fully before the next set.
Modifications:
Level 1: Every 3:00 x 3 Sets, 10 Strict Press at a moderate, consistent load around 6-7/10 RPE; prioritize position over loading and record the load for future re-testing
Hotel Gym / Travel: Every 3:00 x 3 Sets, 10 Dumbbell Strict Press, building to a repeatable 3x10 and logging the load
For Time
24-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Rest :45 between sets
Time Cap: 16:00
Score = Time
Dumbbells: 2 x 50/35lb (22.5/16kg)
Kettlebell: 53/35lb (32/24kg)
Goals: 11:00-15:00
Stimulus: Upper Body Density / Grip Endurance
RPE: 8/10
Primary Objective: Big sets from the start and hang on, especially on toes-to-bar and kettlebell swings where grip accumulates fastest.
Secondary Objective: Maintain consistent pacing and quick transitions between movements across all four sets, using the :45 rest to recover hands, not to recover from poor pacing choices.
Level 2:
20-16-12-8
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 44/26lb (16/12kg)
Level 1:
16-12-8-4
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 25/15lb (11/7kg)
Kettlebell: 35/26lb (16/12kg)
Masters 55+:
20-16-12-8
Alternating Tos to Bar
Dumbbell Bench Press
Russian Kettlebell Swings
Dumbbells: 2 x 35/25lb (16/11kg)
Kettlebell: 53/35lb (24/16kg)
-
Competitor:
25-20-15-10
Toes-to-Bar
Dumbbell Bench Press
American Kettlebell Swings
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell: 70/53lb (32/24kg)
Hotel Gym / Travel:
For Time
24-16-12-8
Toes-to-Bar or Hanging Knee Raises
Dumbbell Bench Press
Alternating Dumbbell Snatch
Rest :45 between sets
Time Cap: 16:00
Dumbbells: 2 x 50/35lb (22.5/16kg) for bench press, one dumbbell 50/35lb (22.5/16kg) for Snatch
For Completion:
4 Rounds
5/5 Quadruped Thoracic Rotations
5/5/5 Prone I-Y-T
:30 Glute Bridge Hold
5/5 90-90 Get-ups
For Quality:
3 Sets
10/10 Single Arm Dumbbell French Press, Moderate
10 Incline Y Raise, Light to Moderate
