Monday, February 12, 2018

Monday





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 5-3-3-3x3

Accessory/Skill

5 heavy swings between sets

Group Workout

8 rounds:
4 kettlebell goblet catch @ a challenging weight 
0:30 rest

then

completed in an urgent and organized manner:
20-16-12-8
bodyweight row
push ups 
0:30 rest

then

2 x 20 banded good morning



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