Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
Click “Workout prep notes available” directly below for the full warm up
Back Squat 3×3
Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps + @ 90%
Click “Workout prep notes available” directly below for the full description
Scream
For Time:
40/30 Calorie Row
80 Wall Balls (30/20) OR 100 Wall Balls (20/14)
40/30 Calorie Row
Accessory
3 sets
10 Dumbbell Hammer Curls (each side)
6-8 Glute Ham Raises
10 Bird Dogs (each side)
Back Squat 3×3
Back Squat for load:
#1: 3 reps Light
#2: 3 reps Moderate
#3: 3 reps + Heavy
Click “Workout prep notes available” directly below for the full description
Scream
For Time:
30/20 Calorie Row
50 Wall Balls
30/20 Calorie Row
