3 rounds:
3 slow & controlled inchworms
15m/side 1-arm Farmer’s walk
:15/side star plank
+
Every 3:00 for 15:00 (6 sets):
2 close-grip bench presses, 30X1
10 unbroken Russian kettlebell swings, moderate
*work to a tough final double on the bench, but treat the swings as a hip warm-up for the 5 rounder to follow
+
5 rounds for time w/a 10:00 cap:
14 anchored sit-ups
12 DB power cleans
10 DB shoulder-to-overhead
*select the heaviest pair of DBs you believe still gives you a change to complete within 10:00
+
5:00-10:00 coach-led mobility
Post results to comments.
A. Worked up to 130#.
B. 4 + 18. OMG. This was so tough. Used 45# DB. Definitely went heavy.
Dang, beast! I haven’t worked out in months but I did 30# in 9:28 down here in Austin. You’re reminding me what CSC level effort is. I need to raise the bar!