[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (No Measure)
[POWER]
A. 35 Min Clock (In groups of 2-4 people)
[12-10-10-10-8-6]
– Bench Press (starting at around 50% and increasing ea set)
– Bent Over Barbell Row (starting at 95/65lbs and increasing ea set)
– Strict Toes to Bar or Toes to Rings [Modify K2C if needed]
– DB or KB Goblet Squat (Guys = 70-100lbs every set)
– Landmine Core Twist (45/25lb plate) (35/15lbs) (25/10lbs) *scale as needed
[8-6-4-4-4-2]
Heavy Med Ball or Sand Bag [G2OS]
[2-2-2-2-2-2]
Max Distance Broad Jump (6+ feet at a minimum!)
B: Metcon (Time)
[SHRED]
For Time: (35 Min Cap)
Redhill Run (1.5 Miles)
20 Double KB Hang Squat Clean (Y/G) (G/W)
30 Shoot Through Push Ups (P. Bars or stacked plates)
40 Cal Row
50 Walking Lunges w/ Plates (15/10) [Pinch Grip]