Tuesday, November 21, 2017

Tuesday

No rant for today, just trying to get everything organized after a week of travel.

I can't thank Jeremy and Randy enough for taking care of you guys all week.



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

deadlift 5-3-2-3x2

Accessory/Skill

5 heavy swings between strength sets

Group Workout

5 rounds:
5L, 5R kettlebell thrusters
5 full range high pull

then

kettlebell swing ladder, increasing weight each round:
50-40-30-20-10

then

20 banded good morning



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