FRIDAY 9-4-15

Warm-up

  • Kettlebell Warm-up

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

Gymnastics

  • GHD Situps

build up to these slow if you are not used to them.  They are rough.  We want people comfortable with this move to work them in on other warm-ups / workouts

Weightlifting

20min
Form: 4x8
Con: 5x5
Int: A) 3x3B) Drop Set (make thorough notes)

  • All: Back Squat (5x5)

Change sets/reps as needed

  • Int B: Back Squat (drops set)

Metcon

  • 500m Row (Time)