Wednesday 2.20.19

KETTLEBELL

5X

8 Elevated Single Arm Sumo  Dead Squats

Bear Crawl 100ft

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4X

:30 Clean / arm

:30 Front Kick Throughs

1:00 Rest

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5X

10 Heavy Swings

20 MT Climbers

-

Finisher:

3x

5 Single Leg Contra Loaded RDLs/ Side

20 Mace Halos


TEEN STRENGTH

6X
Back Squat
10 - 8 - 5 - 3 - 3 - 3
*all sets of 3 done at 5RM weight from last week
3 Jumping Ball Slams
Max Effort Dips

3 Rounds
:40 work/ :20 rest
REFSS R
RFESS L
DB Push Press
Ring Row

Every 2 Minutes for 10 Minutes
100ft Sled or Prowler
5 DB Burpees

Finisher
50 Pull Aparts
*all reps done in a wall sit