HonorFit  60

EXTENDED WARM-UP

3 SETS

50′ Slow Table-Top Bear Crawl

*5 Strict-Up Downs after each set.

1 Rep of Strict Up-Down is…

1 Air Squat Down

1 Sprawl Back to Plank

:01 Pause in Plank

1 Sprawl Up to Squat

1 Air Squat Up

WORKOUT

5 SETS*

20 Slam Ball (20/10)

20 DB Suitcase Lunge 35/20

20/15 Cal Bike

-Rest 2:00 b/t Sets-

*Athlete must pick any (2 sets of the (5) total and

perform 30 reps of the Slam Ball & 30 reps of the Lunge.

No change to Cals. For example, athlete can

choose Set 1 and Set 3 for the 30/30 or Set 2 and Set 5

for the 30/30 or any other combo. The three remaining

sets are performed as written.

(Score is Total Time)

SC 45

STRENGTH

EVERY :40 FOR 10 SETS

3 Hang Power Cleans

*Keep loading moderate.

WORKOUT

EVERY 1:30 x 7 SETS

5 Hang Power Cleans 135/95

10 Burpees Over Bar

HF 30

WORKOUT

EMOM x 15 MINUTES

MIN 1 – 200m Run

MIN 2 – 12 DB Hang Power Cleans

MIN 3 – 12 Single DB Alt. Curtsy Squats

(No Measure)