Fitness
A1. Double DB Row-
3×6-8/side. 20X1, Rest 90s
+
A2. DB Press-
3×6-8, 10×1, Rest 90s
B. “Friggin’ forty”
40 Box Jumps, tough
40 Kettlebell Swings, tough
40 Ring rows
40 Walking Lunges
40 Kipping knees to elbows
40 DB Push Press, tough
40 Wallballs
40 Burpees
40 Double-unders or 80 singles
*20 minute cap
Performance
A1. Pendlay Row-
3×6-8/side. 20X1, Rest 90s
+
A2. Press-
3×6-8, 10×1, Rest 90s
B. “Friggin’ forty”
40 Box Jumps (24/20)
40 Pull-ups
40 Kettlebell Swings (35/25)
40 Walking Lunges
40 Toes-to-Bar
40 Push Press (45/35#)
40 Wallballs (20/14)
40 Burpees
40 Double-unders
*20 minute cap
