4 rounds for time:

monster complexes 75/95
250 m row (sprint)
5 monster complexes 75/95
25 KB swings 35/54

Post time to comments.


Daily Extras - Add 3 rounds but drop the squat. It's a power clean monster complex now. 


Workout Notes: 

  1. If you didn’t already know, it's been core week. Monster complexes are a great overall core workout. Rolling out, planking, and pulling the bar whilst maintaining balance and coordination is all core. Not only that, but the whole monster complex involves push, pull, squat, core, and cardio all in one. That’s the makings for a great Friday core workout. Enjoy!

  2. That 250 row is a full-out sprint.  Storm it!

  3. Make note of the KB being a heavier weight than we usually work with. Rookies should use the regular 25/35 KB.

  4. If you finish under 20 min, consider doing the extras today.

  5. For those of you who don't have access to a weighted rolling bar, a good sub could be: 

    1. 1 burpee KB cluster (you do a burpee, then straight into the KB cluster)



DON’T FORGET ABOUT OUR UPCOMING 2 DAY GPP INTENSIVE TRAINING SEMINAR! SIGN UP NOW!

7 Comments