“When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love.” -Marcus Aurelius
Joni and Corey, straight getting it on the rower.
Level 1
3×3 Deadlift @ 32X0
Then
10 Rounds for max reps, 40 seconds on, 20 seconds off of alternating
Deadlifts
Wall balls
Level 2
1RM Clean and Jerk
Manual Resisted Runs & tire flips. Come get sum!
Competition
A.
Five sets of:
Front Squat x 3 reps @ 85% of 1-RM
Rest 2-3 minutes
B.
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
(Russian swings – only to shoulder height)
Rest 5-7 minutes, and then . . .
C.
Four sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
(Challenge yourself to get as far north of 100 reps as possible.)
