21.1 is in the books! Way to get it done guys!! Let’s keep it going.

Part B for Tuesday is a standard shred style push/pull. Get a little pump before hitting the assault bike/ Deadlift couplet. This should be a tough ten reps while maintaining even tempo.

Part C is a repeat. We got really good feedback on this one and someone suggested it should be a Thor Fitness Benchmark. So here you go!

Part A

5 Rounds

8 Plank to Push-Up

8 Supinated Grip ring row with one second pause at top

10 Strict Knee Raises

Part B


4 Rounds

10 Close Grip Bench Presses (same weight all sets)

10 DB Three Point rows per side

Part C

Every 2 Minutes for 12 Minutes

15/12 Cal Assault Bike

10 Deadlifts 185/135

Performance: 155/105

Fitness: 12/8 cals, 135/95