HonorFit 60

Strength

EXTENDED WARM-UP
EMOM x 8 MINUTES
2 TNG Power Cleans*

*Build to a heavy double, stay at that weight for sets 1-4. Add weight, then use same weight across 4 sets.

Weight for final 4 sets will be recorded. Must be Touch and go.

Workout

FOR TIME
22-16-10
Up-Down
Power Clean 135/95

-10:00 Time Cap-

FINISHER
ON A 10:00 RUNNING CLOCK…
HS Walk, Wall Walk or HS Hold Practice & Play

SC45

Strength

EMOM x 12 MINUTES*
MIN 1 – :45 Alt. Hammer Curls
MIN 2 – :45 DB Floor Press
MIN 3 – :45 Flutter Kicks

Workout

4 ROUNDS FOR TIME
400m Run
20 Burpees
10 Pull-ups

-16:00 Cap-

HonorFit 30

Workout

3 rounds

4 min AMRAP:

10 Alt. Lunges

10 Ring Rows

10 DB Push Press 
10 Up-downs

-rest 1:00 between rounds-