"KILIMANJARO"
PERFORMANCE
FOR TIME
150 DB Goblet Alt. Lunges @ 50/35lbs
100/80 Cal Bike/Row/Ski
50 Single DB Burpee Box Step-Overs @61/51cm
25 Rope Climbs

---

"KILIMANJARO"
FITNESS
FOR TIME
120 DB Goblet Alt. Lunges @ moderate
80/60 Cal Bike/Row/Ski
40 Single DB Burpee Box Step-Overs
10-15 Rope Climb or 40 Strict Hanging Knees Raises

• Partition Reps and Movements in any order to complete work.
• Can hold DB anyway above hips for Step-Over.
• RPE 7
• Video: https://vimeo.com/850473525?share=copy

A)
Single Leg RDL + Reverse Lunge
3 x 5 each. Rest 90s.

B)
Banded Plank Row
3 x 10-12 each. Rest 60s

3 ROUNDS FOR A QUALITY PUMP
2:00 Cardio Choice: Machine or easy jog
5/5 Barbell Back Rack Lunges
15 DBL DB Hammer Curls
20 Banded Triceps Push-Downs
10 Slow Leg Lowers
15 DBL DB Floor Chest Flyes
20 Banded Straight Arm Narrow Push-Downs
Rest approx 1:30 between rounds

• Workout inspired by NCFLEX program. If you are interested in training this style more often, send us a message!
• RPE 5
• Video: https://vimeo.com/805485431

PERFORMANCE
"SHAKE YA TAILFEATHER"
FOR TIME
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
DB Thrusters @50/35lbs
Kipping Chest to Bars Or Pull-Ups

---

FITNESS
SHAKE YA TAILFEATHER
FOR TIME
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
DB/KB Thrusters @ light
1 Strict Pull-up between each thruster set / Ring Rows / Jumping Pull-Up

• RPE 9
• Video: https://vimeo.com/884303126?share=copy

"TURKEY TROT"
AMRAP x 40 MINUTES
200m Run / Half x Stairs
30 Burpees
400m Run / 1 x Stairs
50 Russian KB Swings
600m Run / 1+Half x Stairs
60 Sit-Ups

• RPE 6, Medium crusiing and nice sweat today.
• https://vimeo.com/884303640?share=copy

PERFORMANCE
5 ROUNDS FOR TIME
10 Overhead Squats @52,5/35kg
20/15 Cal Row/Bike/Ski

---

FITNESS
5 ROUNDS FOR TIME
10 Front Squats @ moderate
15/12 Cal Row/Bike/Ski

• RPE 9, Cap: 12:00
• Video: https://vimeo.com/893661319?share=copy

Box Jumps

7 Rounds x Every 1:30

1 Max. high Box Jump. Building.

your score = kilograms
Result highest jump

Push Jerk
8 x 3r @ 65% from Jerk 1RM
30s. Recovery

N.80% max

Back Squat

6 x 4 @ 73%+

Go Every 3:00