Friday 1.8.19

Kettlebell

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Warm Up:

5 Min Body Prep

3X

Single Leg RDLs x 4/side

Snatch x 4/ Side

Air Squat knee touches x 8


EMOM 16

Evens: 6 Double Clean and Press

Odds: 100ft sled drag


4 Rounds

50ft Overhead Walking Lunge

5 Dragon Flags


Straight Leg Reaches

Pistol Leg Reaches


TEEN STRENGTH

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12 Min to establish
Deadlift 5RM

EMOM 5
3 Deadlifts @ 50% of 5RM done for speed

With a Partner:
10 Min Amrap
2 Sandbag Over the shoulder Each
2 Box Jumps Each
4 Sandbag Over the shoulder Each
4 Box Jumps Each
6,6
8,8....
Split up reps as needed, so long as all reps of sandbag are done before box jumps start

Finisher
5 Min Grip Hold
2 Pushup Penalty 1st drop, 4 pushups next drop, then 6, and so forth...