HonorFit 60
STRENGTH
3-3-3-3-3
Back Squat*
*Start moderate and build to
heaviest set of 3.
WORKOUT
3 ROUNDS FOR TIME
13 Back Squats 155/105
350/300 Row
*Squat can come from
ground or rack.
(Score is Time)
OPTIONAL COOL DOWN
FOR RECOVERY
2:30 Foam Rolling Quad / IT (L)
2:30 Foam Rolling Quad / IT (R)
SC 45
STRENGTH
5-5-5-5
Tempo Deadlift
“BLACK WIDOW”
FOR TIME
40-30-20-10
Up-Down
80-60-40-20
Double Unders
3-3-3-3
Deadlift 185/135
-10:00 Hard Cap-
HonorFit 30
WORKOUT
FOR TIME
50/40 Cal. Bike
50 Walking Lunges
150 Double Unders (200 Singles)
50 Walking Lunges
50/40 Cal. Bike
-Hard Cap 16:00-
(Score is Time)