Total Body

22-min

2 rounds

  • 3 each full get up
  • 10 each db/kb s/l squat (off box or bench)
  • 20 total kb gorilla row

3×3-5 each: front rack barbell step ups (one leg at time)

*+5-10lbs from last week*

for time: (18-min)

6 rounds

  • 12 kb goblet squats (53/35, 44/26)
  • 60 doubles
  • 9 pull ups

optional cash-out (2-3 rounds)

  • 12 total sprinter sit ups
  • 12 total db plank pull through
  • 12 double sit ups