3 X 5's

Updated: Mar 16, 2020

Warm-up: Complete all reps of one movement to allow time to clean equipment between use, for different members (mats and bars)

3 x 10 Pushups

3 x 10 Pullups

3 x 20 Squats


Main Workout:

Complete the following within 3 minutes. Whatever time is left is your recovery.

15 Squat Med Ball Throws 10/20

15 Burpees

15 KB Swings 25/35


Option 1 > 3 Months:

Complete the main workout 5 times

Option 2 < 3 Months:

Complete the main workout 4-5 times with modified weights

Option 3 < 1 Month:

Complete the main workout 3 times

5-8 DB Thrusters 5/8

5-8 Burpees

5-8 KB Swings 10/15


Cool Down:

Low Back & Piriformis Stretch

QL Stretch


Thank you Clint for the great workout idea!


More information to come this week!

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