Workout 
Get warm
Then:
15m Forward Lunge + 10x Split Jumps
15m Reverse Lunge + 10x Jump Squat
15m Forward Lunge + 15m Reverse Bear Crawl
15m Forward Lunge + Reverse Crab Walk
2 sets (Warm-up pace)
Then:
Warm-up on Bench Press (a couple light sets)
Then:
Bench Press to failure @ 135#/80# +
10x Pull-up +
20x KBS
4 sets (record total Bench Press reps for 4 sets)
Rest plenty between sets
Then:
2x HEAVY Rope Pull +
Round 1: 10x DB Man-Maker/Row Combo @ 2×20# DB
Round 2: 8x DB Man-Maker/Row Combo @ 2×25# DB
Round 3: 6x DB Man-Maker/Row Combo @ 2×30-35# DB
Round 4: Max Reps Burpees in 60s (record reps)
Rest 2 minutes between rounds
Then:
Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
N/A
 
Photos
The order of the day was 2x HEAVY rope pull. That means it's going to be heavy enough you have to put everything you have into getting all 60ft of rope to you.

The order of the day was 2x HEAVY rope pull. That means it’s going to be heavy enough you have to put everything you have into getting all 60ft of rope to you…then do it again.

I added the Row to each Man-Maker today as a lesson in core stability. Do a push-up and then row one arm at a time without getting too much movement from the hips. It was a nice addition and make what would normally be easy for man-makers much more challenging.

I added a Row to each Man-Maker rep today as a lesson in core stability. Do a push-up and then row one arm at a time without getting too much movement from the hips. It was a nice addition and make DBs that would normally be easy for man-makers much more challenging.

Work up to 3RM Sumo Deadlift. Then, take 85% of that and do max reps clean Deadlift. Rob working up.

Work up to 3RM Sumo Deadlift. Then, take 85% of that and do max reps clean Deadlift. Rob working up.

Alison mid-overhead squat. This movement is hard enough on it's own, but throw it into a circuit and the demand is doubled.

Alison mid-overhead squat. This movement is hard enough on it’s own, but throw it into a circuit and the demand is doubled.