COURTESY OF THE OLD RED, WHITE AND BLUE
10 Sets:
10 Dumbbell Snatch (50/35)
150m Row or 10/8 Cal Bike
-rest 1:00 b/t sets-
-AND-
AMERICAN HEART
4 Sets
10 GHD or 15 Abmat Sit Up (50/35)
5 L-Pull Ups
10 GHD or 15 Abmat Sit Up (50/35)
-rest 1:00 b/t sets-
-OR-
AMERICAN THE BEAUTIFUL
5 sets:
20 Push Ups
20 GHD Sit Ups (35 AbMat)
-rest 1:00 b/t sets-
"ON WEDNESDAYS, WE WEAR PINK" 50 Toes to Bar 40 Burpee to Bar (6” reach) 30 Strict Handstand Push Ups 20 Box Jumps (30/24) 10 Rope Climbs (Or 30 Strict Pull Ups) OR 50 Toes to Bar 40 Burpee to Bar (6”
"ON OCTOBER 3rd HE ASKED ME WHAT DAY IT WAS" 4 Sets: (1 Set Every 5 Minutes) Odd Sets: 20/16 Calorie Echo Bike Even Sets: 25/20 Calorie Row STRENGTH Every 2:00 (10:00) 5 Back Squats Start at 60% of 1R
NASTY GIRLS 3 Rounds 50 Air Squats 7 Muscle Ups (scale to 12 Strict Pull-ups) 10 Hang Power Cleans (135/95) STRENGTH 5 Deadlift @ 6/10 RPE 4 Deadlift @ 7/10 RPE 3 Deadlift @ 8/10 RPE 2 Deadlift @ 9/10