21-15-9 reps for time of:

Echo Bike calories

Snatches

Health professionals can have a tendency to overcomplicate things that really aren’t that complicated. They also can get complacent and start telling clients what they want to hear. Weak glutes/abs have been the trend for the last 5 years.

All of you have heard low back pain arises from weak glutes/abs or some other muscle; but this concept is not supported by any credible research.

Every 2 minutes for 14 minutes:

70-meter row
8 burpees

Jacki

For time:

1,000-meter row

50 thrusters

60  pushups

3 rounds for time of:

800-m run

50 wall-ball shots

30 toes-to-bars

Complete as many rounds as possible in 12 minutes of:

7 box jumps

14 kettlebell swings

Nancy: 5 RFT

400m of Cardio OR 75 Double-Unders

15 Overhead Squats

REMEMBER.RESTORE.RESET

50 Strict Pullups.

1 attempt every 10 seconds.

When failure happens, double the rest time.