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Fitness & Performance


Four sets of:

Barbell Rows x 6-8 reps

Barbell Hip Bridge x 10 reps

Barbell Alternating Reverse Lunges x 10 reps each leg

*Use the same barbell for all 3 movements


Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:

10 Kettlebell Swings

Max Reps Dumbbell Push Press

Rest 60 seconds between sets.

Score is max number of Push Press completed during the workout. Keep record of each round to note consistency or drop off.


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