Tuesday 08-08-17 S

Monday, August 7, 2017

Warm Up:

- 30 Secs Row

30 Secs Plank Shoulder Taps

- 30 Secs Row

30 Secs Swimmers

- 30 Secs Row

30 Secs HR Push Ups  

- 30 Secs Row

30 Secs T Push Ups

- 30 Secs Row

30 Secs Dive Bombers

- 30 Secs Row

30 Secs Stationary Frankenstein's

+

Movement Prep:

Alternating Movement of:

3-5-7 of KB Swings

3-5-7 of Burpees

7-7-7 Bench Press (empty barbell)

 

Workout:

A. Mins 0:00-10:00 Complete:

3 Rounds of:

400 Meter Run

21 Kettlebell Swings 53/35

12 Burpees, rest remaining time

+

B. Mins 10:00-20:00 Complete:

Bench Press, 5,4,3,2,1, rest as needed

- build to a tough single

+

C. Mins 20:00-30:00 Complete:

3 Rounds of:

400 Meter Run

21 Kettlebell Swings 53/35

12 Burpees, rest remaining time

 

Scale the run and kettlebell weight as needed in order to

go sub 10 mins on the met-con portion.

 

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