12/28/15: Monday
5×10
Overhead Backwards Lunge
Superset with
5×10
Single Leg RDL
then
For Time:
24-21-18-15-12-9-6-3
Wall-Balls (20/16)
Kettlebell Swings (55/35)
*All Reps Unbroken*
12/24/15: Thursday: 6am, 7am, 10am Classes Only
3×20
Bench Press
then
10-9-8-7-6-5-4-3-2-1
Dynamic Push-ups
Strict Pull-ups
Slam Balls (30/20)
*25 Double Unders After Each Round*
12/23/15: Wednesday
6×2 for Weight
Push Press
then
5 Rounds for Time and Reps
Max Push Press @ 75% Bodyweight in 1 Attempt
Sprint 100m
Max Strict Ring Dips in 1 Attempt
Sprint 100m
Rest 1 Minute
