Thursday!
Warm Up
2 Rounds
10 Kettlebell Deadlifts
10 Kettlebell Swings
10 Kettlebell Single Arm Press (5 each side)
A.
Take 15-20 minutes and build to a heavy, but not necessarily 3-RM Deadlift
If you lose positioning or mechanics, your set is over.
B.
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups
Boom Lite
Warm Up
Same as above.
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds
B.
Three rounds for time of:
7 Strict Pull-Ups
14 Push-Ups
21 Kettlebell Swings
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