Chest/Back- 50s…

Reverse KB Floor Press: 53lbs

Kettlebell Row: 53lbs

*Try to get 50 reps in as few sets as possible. 

Floor Press: 23-15-12

Row: 23-15-12

*Alternate movements. Rest as 3 minutes in between sets. Post reps for both exercises in all rounds.

“Pick a weight that you try to do for 50 total reps over the course of three working sets. For most people, choosing a weight that allows you to get 18 to 22 reps on the first set is about right. Once you're able to get a total of 50 reps over 3 sets, add weight.

Warning: It's brutal”. - T Nation

Cash Out: 

Bear Push Ups - 2x15

L-Sit Chin Ups - 3x8

AVG HR - 133 BPM

MAX HR - 155 BPM

@ LHP

Chest/Back- 50s / Front Levers…

Kettlebell Floor Press: 70lbs

Kettlebell Row: 70lbs

*Try to get 50 reps in as few sets as possible. 

Floor Press: 15-13-12-10

Row: 15-13-12-10

Effective and painful! 

*Alternate movements. Rest as needed between sets. Post reps for both exercises in all rounds.

Cash Out: 

UCV Raise - 5x5 @ 35lbs

Roof Front Lever x5

The front lever is an advanced calisthenics move that requires significant core and upper-body strength. Here’s a breakdown of the primary muscles worked during the front lever:

1. Core Muscles

• Rectus abdominis – maintains straight body position
• Transverse abdominis – stabilizes the spine and pelvis
• Obliques – assist with body tension and control. 

2. Back Muscles

• Latissimus dorsi – primary mover that pulls the body into horizontal position
• Rhomboids – help retract the scapulae
• Trapezius (middle and lower) – scapular stability and depression
• Teres major – assists the lats in shoulder extension

3. Shoulder and Arm Muscles

• Deltoids (posterior) – stabilizing role
• Biceps brachii – help maintain elbow flexion and assist lats
• Brachialis and brachioradialis – support elbow joint
• Forearm flexors – grip strength and wrist stabilization

4. Glutes and Leg Muscles (Isometric Support)

• Gluteus maximus – keeps hips in line with the body
• Hamstrings and quads – maintain leg tension and alignment.

AVG HR - 127 BPM

MAX HR - 147 BPM

@ LHP

Chest/Back- 50s…

TRX Fly 

TRX Row

*Try to get 50 reps in as few sets as possible. 

Floor Press & Row: 20-15-15

*Alternate movements. Rest as needed between sets. Post reps for both exercises in all rounds.

Cash Out: 

Max Bear Push Ups - 25 reps

Max Strict Pull Ups - 25 reps

AVG HR - 113 BPM

MAX HR - 143 BPM

@ LHP

Chest/Back- 50s…

Kettlebell Floor Press: 70lbs

Kettlebell Row: 70lbs

*Try to get 50 reps in as few sets as possible. 

Floor Press: 15-13-12-10

Row: 15-13-12-10

Effective and painful! 

*Alternate movements. Rest as needed between sets. Post reps for both exercises in all rounds.

Cash Out: 

Dynamic Alternating KB Rows - 5 x 3/3 @ 70lbs

Low-to-High KB Fly - 3x5 @ 35lbs

AVG HR - 122 BPM

MAX HR - 142 BPM

Chest/Back- 50s…

Reverse Bench Press (135lbs)

Seal Rows - (40lbs)

BP -22-15-13

Rows -22-15-13

*Try to get 50 reps in three sets. 

Effective and painful! 

*Alternate movements. Rest as needed between sets. Post reps for both exercises in all rounds.

Cash Out:  Strict Weighed Pull Ups - 15 reps @ 25lbs

AVG HR - 126 BPM

MAX HR - 165 BPM

Chest/Back- 50s…

Reverse Bench Press (115lbs)

Seal Rows - (35lbs)

BP -22-15-13

Seal Rows - 22-15-13

*Try to get 50 reps in three sets. 

Effective and painful! 

*Alternate movements. Rest as needed between sets. Post reps for both exercises in all rounds.

Cash Out: 

Reverse Grip BP:  50 reps @ 115lbs then, 5x5 @ 165, 3x3 @ 185 & 1x3 @ 215! 

Seal Row - 5x5 @ 53lbs

AVG HR - 123 BPM

MAX HR - 152 BPM