Monday 7-25-16

Warm-up:15min

  • Kettlebell Warm-up

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

Strength:25min

  • A1: Push Press (5x8)

  • A2: Hinge Row (5x12)

Metcon:16min AMRAP EOMOM

  • Form: Metcon (8 Rounds for reps)

Rd 1&5 -- Air Squats
Rd 2&6 -- Push-ups
Rd 3&7 -- Box Jumps
Rd 4&8 -- KB High Pull

  • Con: Metcon (8 Rounds for reps)

Rd 1&5 -- Goblet Squats (32/24)
Rd 2&6 -- HR Push-ups
Rd 3&7 -- Box Jumps (24/20)
Rd 4&8 -- KB High Pull (32/24)

  • Int: Metcon (8 Rounds for reps)

Rd 1&5 -- Front Squats (95/65)
Rd 2&6 -- Clapping Push-ups
Rd 3&7 -- Box Jumps (30/24)
Rd 4&8 -- SDHP (95/65)