Complete 4 Rounds for Time: 20 SLDL R 15/20 20 SLDL L (Modification) 20 Calf Raises R 20 Calf Raises L 250 m Row 20 BTB Squats (Modification) 50 Walking Lunge Steps (R+L=2) (Modification)

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*This is a sore maker!! Please complete only half or less if you have been working out with us less than 4-6 weeks. **The calf raises will make you VERY sore so please half of those or less if this is your first time doing this workout

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Pullups & Deadlifts

Warm up in 2 Parts: Part One Rowing Drills 100 m Arms Only Drill 100 m Reach and Pull Drill 100 m Legs Only Drill 100 m Leg/Arm Arm/Leg Drill Part Two 1:00 Plank 30 Glute Bridges 10 Burpee Complex 1:0