Four sets of:


Bulgarian Split Squat x 8 reps each leg @ 30X1


Rest 45 seconds after each leg


Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0


Rest 60 seconds


The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result as it is something we want to see our community build upon. If you don’t have a good selection of dumbbells or kettlebells, you can back rack the barbell to test this lift.


B. Conditioning


For time:


1000 Meter Row/800 Meter Run


100 Air Squats


75 Kettlebell Swings (50/35)


50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)


75 Kettlebell Swings


100 Air Squats


Compare results from today’s session with October 15, 2019.




Optional Accessory Work:




3 Giant Sets:


12 Alternating KB Z-Presses (8/Side)


12 Banded Kettlebell Lunges (6/Side)


32 Banded Face Pulls


Rest 2 Minutes Between Sets