November 15, 2019 – Live. Perform. Compete

November 15, 2019 – Live. Perform. Compete

Live

A. Within 8 minutes:
Back Squat (3010 tempo)

– 4 sets of 8 reps
Rest 90 seconds between sets

B. Alternating Sets: Clean Grip Romanian Deadlift, Dual Dumbbell Shoulder Press

4 sets, starting a set every 60 seconds, of:
B1. 8 Clean Grip Romanian Deadlifts (3010 tempo)B2. 8-10 Dual Dumbbell Shoulder Presses (2011 tempo)

C. As Many Rounds and Reps as possible in 8 minutes:

4 Renegade Rows
6 Dual Dumbbell Front Squats
8 Dumbbell Push Presses

Perform

A. Within 8 minutes:
Back Squat (3010 tempo)

– 4 sets of 6 reps
Rest 90 seconds between sets

B. Alternating Sets: Snatch Grip Romanian Deadlift, Dual Dumbbell Shoulder Press

4 sets, starting a set every 60 seconds, of:
B1. 8 Snatch Grip Romanian Deadlifts (3010 tempo)B2. 8-10 Dual Dumbbell Shoulder Presses (2011 tempo)

C. As Many Rounds and Reps as possible in 8 minutes:

4 Renegade Rows
6 Dual Dumbbell Front Squats
8 Dumbbell Push Presses

Compete

A. Within 8 minutes:
Back Squat (3010 tempo)

– 4 sets of 6 reps
Rest 90 seconds between sets

B. Alternating Sets: Snatch Grip Romanian Deadlift, Dual Dumbbell Shoulder Press

4 sets, starting a set every 60 seconds, of:
B1. 8 Snatch Grip Romanian Deadlifts (3010 tempo)B2. 8-10 Dual Dumbbell Shoulder Presses (2011 tempo)

C. As Many Rounds and Reps as possible in 8 minutes:

4 Renegade Rows
6 Dual Dumbbell Front Squats
8 Dumbbell Push Presses

D. Interval Training

Assault Bike 10 x 60 secondsRest for 1 minute between intervals

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