1:00 calorie row
1:00 Russian kettlebell swings
1:00 burpees
1:00 wall-ball shots
1:00 rest

10 min EMOM
10/8 cal row
10 sit ups

3 rounds for quality
20s. wall facing chair hold
10 shaping drill
20s. HS step to plate
10m seal walk

FOR TIME
400m Run
Immediately Into...
5 ROUNDS
15 Box Jumps @60/50cm
10 Push Press @43/30kg
Immediately Into...
400m Run
Timecap:12 mins

“BARBARA”
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest
Timecap: 45mins

Good Times for “Barbara” (estimate)
– Beginner: 46+ minutes
– Intermediate: 34-45 minutes
– Advanced: 24-33 minutes
– Elite: <23 minutes

Compare: 2021.07.29

500m row
then
2 sets x 20 reps alternating:
Wall Foam Roll
Parallette Shoulder Extensions

---

5 rounds, rest as needed
1) 40s. Hollow Sliders on bench. Can be done on a rower as well
2) 4 Hollow jump to support
3) 3-5 Paoli low bar MU
4) 8 Hollow feet on the roller timing practice

ON A 10:00 RUNNING CLOCK...
Max Cal Bike/Row/Ski*
*Every 2:00 including 0:00 complete 8 Russian KB Swings + 8 KB Goblet Squats @24/16kg

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Glute Bridge-Ups with :03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-

7x
Go every 90-120sec
3 Touch and Go Power Snatches
Work up to heavy sets

EMOM 10 mins
Deadlift+Power Clean + Hang Power Clean (1+1+1)

• same weight accross all sets
  • 70-80% effort.
• focus on good starting positions
• these are touch N go reps!

4x
3min ON/2min OFF
alt. A and B

A) AMRAP of:
20 Double Unders
10 DB Hang Clean & Jerk 22,5/15kg

B) 20/15 Calories
15 Wall Balls
+ Max Calories in the remaining time