Wednesday
A.
For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Pull-Ups
600 Meter Row
10 Pull-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 second
Boom Lite
A.
For time:
60 Reverse Lunges
40 Russian Kettlebell Swings
20 Push-Ups
10 Strict Pull-Ups
600 Meter Row
10 Strict Pull-Ups
20 Push-Ups
40 Russian Kettlebell Swings
60 Reverse Lunges
B.
Same as above.
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