Thursday, June 1st

Every 3 minutes for 12 minutes (4 sets): Supinated Grip Bent Over Barbell Row 4×8-10 Alternating DB Bicep Curl – 4×8-10/arm (16-20 total)

4 sets for this pulling strength superset. We can add weight if needed on the rows, but the curls should stay the same throughout. Supinated grip will be palms up, which will have us pull lower towards our stomach than sternum and will hit more lats than traps as a traditional row.

3RFT (14 min cap) 10 Burpee Pull Ups | Burpee to target | Burpee 15 Kettlebell Swings 53/35 | 35/26 | 26/18 20 Knees-To-Elbows | Knee Raises | Lying Leg Raises 200′ Suitcase Carry (single arm, switch every 50′) 53/35 | 35/26 | 26/18

Workout – focusing on exercises that will continue to use our back, biceps and core. Suitcase carries should be performed in a controlled manner, no running during. Keep a tight brace and work the core as the stabilizer here.