four rounds; rest amply between rounds:
20x russian swing –or– 10x single-leg glute bridge per side
max front squat –or– max time: 90-degree squat hold
then, four rounds for quality:
10x renegade row –or– (scapular pushup + pushup)
20x biceps curl –or– 1-minute v-hold
Zoom class links:
–MPH Outside The Box Scores–
Anna G.: 20/20/20/20 (15-lb. dbs; 2-arm russian, front squat, 2″ pause)
Courtney H.: 30/10/10/6 (25-lbs., 50-lbs.; 5 sa renegade row/side, 2-arm/1-bell curl)
Avery H.: 30/31/30/30 (pushup, v-hold)
Alex H.: 29/15/15 /15 (50-lbs., 25-lbs.; front squat, 2″ pause, 10 sa bent over row/side, 10 sa curl/side)
Borja G.: 10/11/11/12 (50-lbs., 100-lbs.; 10 sa bent over row/side, 10 2-arm/1-bell curl)
Candida M.: 20/20/20/15 (10-lb. plates, 55-lbs.; 2-arm swing, 5 renegade row/side)
Anu B.: 15/15/13/12 (45-lbs., 75-lbs., 25-lb. dbs, 10-lb. dbs)
Mead O.: 10/12/15/20 (13-lb. dbs; 2-arm swing; bw renegade)
Jon K.: 10/10/10/10 (20-lb. dbs; 2-arm swing; bw renegade, 15 curls)
Andy G.: 15/20/20/15 (30-lb. dbs; 2- arm swing; bw renegade)
David C.: 20/20/20/20 (15-lb. dbs; sub: 2-arm swing, weighted step-up)
Luke B.: 12/10/10/10 (45-lbs., 90-lbs.; 10 sa bent-over row/side, 1-bell/2-arm curl)
Walt C.: 25/25/25/25 (55-lbs.; 10 sa bent-over row/side, 1-bell/2-arm curl)
Charlie M.: 20/25/22/22 (35-lbs.; 10 sa bent-over row/side, 1-bell/2-arm curl)
Will H.: 22/20/20/18 (45-lbs.; 10 sa bent-over row/side, 1-bell/2-arm curl)
Alli P.: 21/25/25/26 (25-lbs., cement, 15-lb. dbs)
Lily S.: 25/22/25/22 (20-lb. dbs; 2-arm swing, front squat w 2″ pause)
Tarek K.: complete (20-lb. dbs; hang power clean, 30 weighted glute bridge)
Diana D.: 20/20/20/20 (backpack, 5-lb. dbs)
Matei D.: 15/15/16/20
Lisa C.: 25/25/25/27 (15-lbs., 15-lb. dbs)
Jin D.: complete (30-lbs., 30-lbs. 25-lbs.; 40 weighted glute bridge)
Chase H.: 15/15/14/12 (45-lb. kbs; 10 sa bent-over row/side, banded curl)
Patrick J.: 30/30/27/25 (30-lb. dbs; 2-arm swing)
Tommy W.: complete (20 lunge + 30 glute bridge, 10 wide grip pushup + 2-arm/1-bell curl @ 50-lbs.)
Kate G.: 30/30/30/30 (50-lbs., 20-lb. dbs)
Joe T.: 15/17/12/12 (35-lb. dbs, 115-lbs.; 2-arm swing)
Josh M.: 15/22/20/25 (70-lbs./70-lbs. rd 1, 50-lbs./50-lbs. american, rds 2-4, 5 strict pull-up neg)
Adrienne V.: 12/5/20/25 (35-lbs., 70-lbs. rds 1-2, 25-lbs. american, 50-lbs. rds 3-4)
Sergio L.: 13/14/14/16 (30-lbs., 60-lbs.)
Sarah D.: 15/17/18/20 (15-lbs. american, 30-lbs.)
Cristian D.: 20/14/14/14 (10 glute bridge, backpack, 10-lb. dbs for ren row, backpack curl)
Andrew B.: 16/12/15/13 (25-lbs., 50-lbs.)
Morgan M.: 15/15/15/20 (50-lbs. american, 100-lbs.)
Ross B.: 17/15/15/16 (50-lbs. american, 100-lbs.)
Will A.: 22/25/27/30 (40-lbs., 40-lbs.)
Ben H.: 30/20/15/21 (60-lbs., 60-lbs.)
Matt R.: 18/16/12/16 (50-lbs., 70-lbs.)
Mark D.: 30/30/30/31 (25-lbs. american, 25-lbs., deadlift rds 3-4)
Adrian P.: 12/12/14/15 (20 cal row, 135-lbs., bo row)
Alex S.: 14/24/24/12 (35-lbs., 70-lbs.)
Seth B.: 16/15/11/16 (50-lbs., 100-lbs., 40-lbs.)
Diana G.: 30/30/30/31 (15-lbs. american, 30-lbs., rd 2 w 1″ pause, rd 3 20 w 1″ pause)
Tom G.: 30/20/20/21 (30-lb. dbs, 15-lbs.)
Damund W.: 30/30/20/30 (backpack, backpack, bo row)
Chris C.: 80 (35-lbs., 45-lbs.; sa bent-over row)
Tara C.: (35lb swings/squats, 15lb row/curls)
Michael Fo.: 20/15/20/16 (30-lbs, 50 lbs, front squat)
John N.: 35/25/25/15 (30-lbs)