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All posts by: Cheryl Wong

3 rounds Romanian Deadlift x 8 reps Kneeling Palloff Press x 10 Prisoner Tall Kneeling To Standing x 6 each...
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3 sets Bottom’s Up Kettlebell Press x 5 GHD Hip Extension x 8  (focus on glute activation and maintaining a...
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Clean Complex 5 Sets (On the 2:00): 3 Hang Squat Cleans + 1 Split Jerk Building in Weight -then- 4...
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3 sets 12 DB bench press (AHAP) 8 KB Row (AHAP each arm) L Sit Variation X 20 (LEGS OVER...
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3 sets 20 Partner Ball Slams 20 partner Wall Ball Catch and Throw 20 sit-ups with ball – then- 3 rounds...
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4 sets of 10 – DB strict press *same weight for all but challenging -then- 10 rounds: 15 Cal Row...
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3 sets 10/arm Single arm Russian KBS 10 alternating Cossack Squats (Holding KB if you can) 20 walking planks Coffland...
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sled push – build to a max for 100 m 3-4 sets -then- For time: 21 deadlifts Run 400 meters...
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15/15 Single-Leg Glute Bridge Hollow Body Roll to Superman x 6 rolls each way 10/10 Single Leg Romanian Deadlift –...
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Back Squat-  80%   4×6 -then- Every minute, on the minute, for 16 minutes (8 sets): Minute 1 – 10...
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