MONDAY 11-30-15

Warm-up:15min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Metcon:20min

  • All: Metcon (5 Rounds for distance)

3min Forward Beast
1min Rest
3min Forward Crab
1min Rest
3min Forward Ape
1min Rest
3min Backward Crab
1min Rest
3min Backward Beast

Weightlifting:20min

  • All: Back Squat (5x5)