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22 November 2017

22
Nov

22 November 2017

22 November 2017

Warm-up:  2 rounds: Run Block,  10x Hand Release Push up, 10x DB Snatch (light), Gym Bear Crawl.

Strength: Bench Press: EMOM for 12 min. Complete: 3x Reps at 60%, Work with a Partner or Partners and Rotate every 20/30 Seconds.

Work Capacity: 2 Rounds for time:

  • 40/25 Cal Row
  • 30x American Kettlebell Swing (55/35)
  • 20x Box Jump (24/20)
  • 10x Alternating KB Snatch (50/35)
  • 5x Burpee pull up.

Cool Down: Wall Sits:  4 X 1:00 on/off

 

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