"Kelly Rowland"
For Time: 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row
1 Round of "Kelly": 400 Meter Run 30 Wallballs (20/14) 30 Box Jumps (24"/20")
Wednesday 8/26
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See AllStrength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts
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Strength Back Squat 3 reps every 90 seconds for 8 sets Conditioning For Time: 500/400m Row (30/24 Calorie Assault Bike) 100 double unders 200ft Farmer Carry (70s/50s) 100 double unders 500/400m Row (3
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Strength Front Squat 8x3 - Complete 3 reps every 90 seconds x 8 sets Conditioning A Dance with Dragons Every min (16mins) Even- 200/175m Row Odd -18 Wall Balls (20/14)
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