A. Complete 5 sets of the following:
A1. DB/KB push press @ 30X1 x 10
A2. Double DB/KB bent over row @ 20X1 x 10
B. Tabata 20 sec of work followed by 10 sec of rest; alternate between the following two movements for 8 sets each:
Russian Kettlebell swings 70,53
Burpees
Rest 2 min
Tabata the following two movements switching movements after 4 complete sets of the first movement:
Row/AB for calories
GHD situps or v-ups
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi