Strength: E3MOM for 13 min (2 sets, 1 min rest, 2 sets alt movement)
Back Squat: 4 reps at 85% +3 max distance broad jumps
Deadlift: 8 reps at 70%+ 3 single leg (ea) DL with KB
"Purging Old Demons"
15 Min Time Cap
American KB Swings and Hand Release Pushups
15-12-9
rest 1 min
12-9-6
rest 1 min
9-6-3
RX: Must finish within cap. Kb must have bell facing ceiling and arms fully extended above head. Pushups must be strict
FrameWork: 44/35/26 (choose appropriate weight on kb), pushups may be snaked
LeanFit: Choose appropriate weight on kb and do Russian Swings, Sub mountain climbers (double the reps, i.e. 15=30 total/15 on each leg) for HR pushups.
