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  • gamefaceent212

Ay cabrón (Wk 7 #2)


1:00 row (light)

1:00 bike (light)

1:00 sled push (light)

1:00 4 side lunges + 1 inchworm


2:00 row (moderate pace)

2:00 bike (moderate pace)

2:00 sled push (moderate weight)

2:00 8 push ups + 16 mountain climbers


3:00 row (high intensity)

3:00 bike (high intensity)

3:00 sled push (heavy weight)

3:00 12 db stiff leg deadlift + 12 cable tricep push down


4:00 row (high/moderate intensity)

4:00 bike (high/moderate intensity)

4:00 sled push (moderate weight)

4:00 AMRAP

  • 15 Db squat to press

  • 15 db front squats

  • 30 plate calve raises


5:00 row (moderate intensity)

5:00 bike (moderate intensity)

5:00 sled push (moderate weight)

5:00 AMRAP

  • 15 Db bicep curls

  • 15 underhand lat pull-down

  • 30 bicycles (hard count)


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Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive.



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