TUESDAY 1-19-16

Warm-up:15min

  • Kettlebell Warm-up

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

Weightlifting:15min

  • All: Bench Press

Metcon:8min

  • Form: Metcon (AMRAP - Rounds and Reps)

5 Jumping Pull-ups
10 Air Squats
20 Sit-ups

  • Con: Metcon (AMRAP - Rounds and Reps)

5 Pull-ups
10 Air Squats
20 Sit-ups

  • Int: Metcon (AMRAP - Rounds and Reps)

20 Pull-ups
20 Air Squats
20 Sit-ups