Round 1
Barbell Bench Press
Push Ups
Round 2
Gorilla Rows
Ball Slams
Round 3
TRX Tricep Ext
BB Curls
Round 4
Farmers Walk
Burpees
Barbell Core Complex
Barbell Core Complex Instructions
Warm Up for 5:00 to 10:00. Then load a barbell on ONE SIDE ONLY. The offset loading will challenge your core as you are forced to stabilize the weight in each exercise. When you perform the front squat use a neutral grip as opposed to an Olympic lifting style rack position. Move the weight slowly and deliberately so that the barbell stays level at all times.
Perform the following exercises:
Barbell Romanian Deadlifts (RDL’s) x 5
Bent Over Rows x 5
Military Presses x 5
Front Squats x 5 (use a Neutral Grip)
Place the barbell down and switch sides. Rest 1:00 to 2:00 between rounds and repeat at least five times!
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Round 1
Assault Bike
RS Swing
Round 2
Row
SM Switch Squat
Round 3
Ski
DB KB Push Press
Battling Ropes
Explosive Switch Steps
Assault Bike
DB KB LC Cleans
Burpees
Ab Mat Sit Ups
Round 1
Barbell Bench Press
Round 2
Chin Ups
Round 3
DB KB 1/2 Snatch
See-Saw Press
Gorilla Cleans
Gorilla Rows
Round 1
Deadlifts
Round 2
DB KB Front Squats
Round 3
Dead Clean + Front Squat
Goblet Split Squat
One Arm Row
Run
Round 1
Row
SM Thruster
SM Half Moon
Round 2
Ski
Split Jumps
Ring Rows
Round 3
RS Swings
Hands on KB Push Ups
