4 rounds for time:

5 monster complexes 75/95
250 m row (sprint)
5 monster complexes 75/95
25 KB swings 35/54

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Workout Notes: 

  1. Monster complexes are a great overall core workout. Rolling out, planking, and pulling the bar whilst maintaining balance and coordination is all core. Not only that, but the whole monster complex involves push, pull, squat, core, and cardio all in one. Enjoy!

  2. That 250 row is a full-out sprint.  Storm it!

  3. Make note of the KB being a heavier weight than we usually work with. Rookies should use the regular 25/35 KB.

  4. If you finish under 20 min, consider doing an extra 10 min of cardio (rope jumps, switches, burpees, etc.)

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