Wednesday, August 2, 2017

Wednesday


Short post tonight - working on another project. It's really cool, hopefully you'll hear about it soon.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

power clean 3-2-4x2

Accessory/Skill

5 push-ups between strength sets

Group Workout

6 rounds:
5L, 5R kettlebell swing clean  
5L, 5R single kettlebell front squat
At a challenging weight.
Minimal rest.
Collect yourself, breathe, focus, and continue.  

then

3 rounds as quickly as possible:
10 Box Jumps, step down, no rebounding
10 Inchworm + Push Up

then

2 minute hold in bottom of push up position



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