Tuesday 12-11-18

3 Rounds NFT

10 Cossack Squats use bodyweight during warm-up or a Kettlebell if you have the ability and strength to do so. (shifting side to side @ 5/side while standing up in between reps)

8 Alternating Renegade Rows w. Push-Up

6 Back Lunges / Leg use KB’s In front rack position and add 1-2 45lb plates underfoot for an added deficit.

4 Strict C2B Chin-Ups

2 Double Bell Thrusters (heavy) DO NOT DROP BELLS!!!


“Fire Drill”


10 Kcal Row

10 x 50′ Shuttle Runs

10 Box-Over Burpees 20/24″

Rest 1 Minute