Wednesday 1.6.19

Kettlebell

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Warm Up

5 Min Body Prep

3 Sets

10 Slow Indian Club Halos

Bear Crawl 40ft

16 Single Arm Swings

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4 Sets

Z Press x 6/ side

Extended bench plank rows x 8/ side

Box Jumps x 3

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4 Sets

RFESS x 8/ Leg

Max dips

20 Indian Club Pull Overs

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7 Min AMRAP

20 Swings

10 Side Kick Throughs

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3 Sets
Iron Cross Punchouts

Indian Club Openers


Teen Strength

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After an 8 minute dynamic warmup
Prowler Sprints 5 x 100ft

*these should take 15-20 seconds, rest 1minute between efforts

4X
Pause Back Squats x 6 Tempo: 22X0
Single Arm KB Deadlift x 6/ side

3X
1 Minute at each station
Max Pullups/ Ring Rows
Max DB/ KB Push Press

Finisher:
3X
15 Banded Tricep Pressdowns
15 No rest Goblet Squats
Max Mountain Climbers