Cornerstone Barbell Club – CornerStone Training

Warm-up

Warm-up (No Measure)

1. Warm-up

3 Steady Rounds:

Row 400m

20 Front Rack Lunges With Dumbbells

Metcon

Metcon (Time)

2. Conditioning

For Time:

100 Push Ups

75 Kettlebell Swings 70/53lbs

50 GHD Sit Ups

25 Bar Muscle Ups

Strength and skill

Box squat (I rep max)

3. Lift

Find “1RM” Box Squat

(Use spotters if possible)

We were lucky enough to have Mark Bell from Super Training give a few words on the box squat. Check it out HERE

If you do not have a hip circle, you can buy one HERE or use a band to get a similar stimulus.

Gymnastics

Metcon (3 Rounds for time)

4. Gymnastics

For Time:

Row 30 Calories

30 Thrusters 95/65lbs

Rest :60

Row 25 Calories

25 Thrusters

Rest :60

Row 20 Calories

20 Thrusters