“Excuses and progress cannot coexist”
A. 3 Rounds Alternating Efforts
20 Double KB Swings
20 Double Front Rack KB Lunges
B. 3 Rounds
3:00 – Row
2:00 – Bike
1:00 – Sit Ups
2 Minute Rest
Open Athletes: Improvement Day
Warlock Weightlifting:
A. Power Clean – 75%x1x2, 80%x1x3
B. Power Jerk – 75%x1x2, 80%x1x3
C. 5 Rounds – 12 Second Max Effort Row then 48 Seconds of Slow Recovery Squats
D. 3 Sets: 10 Back Extensions, 15 Sit Ups, 10 Glute Bridges