Monday 12/9/19

HonorFit 60

Skill

EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 – 1L / 1R Turkish Get-Up (Building)
MIN 2 – Static Hold of Choice!*

*Plank, Active Squat, Bar Hang, HS Hold, Hollow,Superman,
Plate OH Hold, KB Front Rack

Workout

AMRAP x 20 MINUTES
15 Up-Downs
30 Double Unders
1:00 Wall-Sit
30 Double Unders
15 Kettlebell Swings 53/35
1:00 Ring FLR or Plank

SC 45

Strength

EVERY 1:15 x 7 SETS*
4 Deadlifts

*Start at a moderate weight a build to a moderate-heavy weight.

Workout

3 ROUNDS FOR TIME
10 Deadlifts 225/155
25 Wall Balls
500m Row

-14:00 Cap-

HonorFit 30

Workout

3 ROUNDS FOR TIME
400m Run
20 DB Box Step-Ups
15 DB Suitcase Deadlifts

-15:00 Hard Cap-

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