Friday September 30th 3016

Warmup:
5:00 of:
5 Burpees
10 Slow Walking Lunges
10 Russian Swings

A.
Four sets of:
Push Press x 4-6 reps @ 11X1
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds

B.
Five rounds for time of:
Run 400 Meters
6 Ground to Overhead (155/105 lbs)
12 Pull-Ups

Boom Lite:
Warmup: Same as above

A.
Four sets of:
Seesaw Press x 8-10 reps each arm
Rest 30 seconds
Dumbbell Walking Lunge x 20 steps
Rest 30 seconds
Turkish Get-Up x 2 reps each arm
Rest 30 seconds
Prone Plank Hold x 45-60 seconds
Rest 30 seconds

B.
Four sets for times of:
Run 400 Meters
20 Kettlebell Swings
Rest 90 seconds