Friday, October 27, 2017

Friday

No rant today - don't miss the Tactical Strength Challenge tomorrow morning 9AM.



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

squat 5-3-3-3x3

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

6 rounds with a barbell:
3 behind the neck push press + 3 snatch balance

then 
5 minute kettlebell complex:
L - clean, swing, snatch
R - clean, swing, snatch 
*goal is for continuous reps with no rest

then

2 minute anchored squat 



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