FRIDAY 7-24-15

Warm-up

15min

  • Kettlebell Warm-up

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

Gymnastics

(3)
10min

  • Forward Kick-Thru ( (30 each way)

Weightlifting

(3)
8min EMOM
Form: 6 reps EMOM
Consistency: 6 reps EMOM  (1.5BW/1.2BW)
Intensity: 3 reps EMOM (85% 1RM)

  • All: Deadlift (8xEMOM)

Metcon

  • Metcon (4 Rounds for calories)

1min Airdyne sprint
4min rest