Friday
A.
Four sets of:
Front Racked Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds
B.
For time:
40 Wall Ball Shots (20/14 lbs to 10′)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups
Boom Lite
A.
Four sets of:
Double Kettlebell or Goblet Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds
B.
For time:
40 Wall Ball Shots
20 Kettlebell Swings
30 Wall Ball Shots
15 Kettlebell Swings
20 Wall Ball Shots
10 Kettlebell Swings
10 Wall Ball Shots
5 Kettlebell Swings
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