Friday April 5, 2019/


this workout is a great one to do solo or as a partner. If you are doing the Nor Cal Classic got to the website to get the “official” instructions. Otherwise, just show up and hit a great workout.

15 min AMRAP *

60 kb swings 53/35

50 cal bike

40 toes to bar/ scaled 40 hanging knee raises

30 hang cleans 135/95 scaled 95/65

20 strict hspu/scaled 20 hand release push ups

*if you do this as a partner perform as waterfall entry.

Post Workout

3x 5-7 reps one arm dumbell row

3×12-15 reps upright barbell row

3×10 single leg glute bridge

Thursday, April 4th, 2019 at 11:26 pm / Nutrition