Hawt Fire, 8-6-2020🔥🔥
- 50m run
- 10 step-ups (unweighted) + 3 rope pulls
- 10 walls balls + 20 mountain climbers
- 15 American KB swings
Buy-in: 50 weighted step-ups (20/14)
4 rounds of:
100m weighted run (sandbag, plate, etc)
6 rope pulls (or 2 rope climbs)
25m bear crawls
30″ wall sit
Cash-out: 50 weighted step-ups
Notes: This is a great vested workout. If no vest, do weighted step-ups but not too heavy. You should be able to do 50 in a row but have it be challenging. Weights can be a sandbag, plate, dumbbell, hammer, etc.
Heavy back rack walks + 8 heavy KB swings – 3 sets / 90″ rest
Notes: Set up 2-3 racks on the far side of the gym. Load up the barbell and back rack walk it to the far side. Rack it, do the KB swings, then walk the barbell back. Should be pretty heavy. If it’s a large class, the rest can go over 90″ and that’s ok.
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