Down By The Bay

Published by Calvin Van Der Merwe on December 15, 2023

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WARM-UP

2 sets:

• 10 Banded Face Pulls

• 10 Banded Glute Bridges

-into- 3 sets:

• 5 Deadlifts (empty bar – build across sets)

• 10 Deadbugs

• 5 Inch Worms

STRENGTH

5 sets x 1 Deadlift @90% of 1RM

• Complete 1 set every 2:00

• Make sure you buddy up

WORKOUT PREP

Take a few minutes to build up to your top weight in 4-5 sets. Practice a few wall walks while building.

“DOWN BY THE BAY”

FIRE

Teams of 3 in Conga-Line style (singles only) – for time (20min cap):

• 30 Wall Walks

• 21 Power Cleans (50/35)

• 18 Power Cleans (60/45)

• 15 Power Cleans (70/50)

• 12 Power Cleans (80/55)

• 9 Power Cleans (90/60)

• 6 Power Cleans (100/65)

• 30 Wall Walks