Monday 07/06/2015

Strength: Push press

5 minute warm-up then:

EMOM 10 Minutes: 2 reps increasing load

RX+ pull from floor

 

“30 Caliber”

For time:

-30 Calorie AirDyne or Row

-30 Box jumps

-30 KB swings @70/53 (Russian)

-30 Pull-ups

-30 Push press (w/bottoms-up KB @70/53)

-30 Knees to elbow

-30 Wallball shots @20/14

-30 Back extensions @25/15

-30 Burpees

-30 Lunges (hold plate in front @25/15)

-30 Calorie AirDyne or Row

 

Afterburner: 3 x 10 (each side) dumbbell rows

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