Hawt Fire, 1-28-2021
LOW🔥
12′ EMOM
- 10 KB shrugs + 20 jumping jacks
- 5 box jumps + 3 rope pulls
- 10 barbell thrusters + 20 mountain climbers
- 50m bear hug carry
MEDIUM🔥🔥
3 rounds of
100m KB farmer’s carry
100m barbell carry (95/65, 115/85)
100m run
13 push presses (95/65, 115/85) or 13 DB snatches
3 rope pulls or 1 rope climb
45″ wall sit
Then right into
6 rounds of
8 ball slams
8 box jump overs
Notes: Go vested! If you’re sore from strength presses yesterday, can sub DB snatches. If going vested, can sub step-ups for box jump overs if you want.
HIGH🔥🔥🔥
3 rounds / 90” rest
Inside gym
Bearhug carry + 2 heavy barbell thrusters + bearhug carry
Notes: Use heavy bags or plates for bearhug. Go AHAP on thruster reps.
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