Monday, August 27, 2018

Strength
4 Rounds
3 Heavy Back Squats*
16 Alternating Front Rack Kettlebell Lunges*
6 Tall Box Jumps (30/24)**
*As heavy as possible while maintaining good form.
Rest 2 Minutes Between Rounds
**Tall Box Jump=Try to land as upright as possible on the box

Conditioning
30-20-10
Kettlebell Deadlifts (70/53)
Calorie Ski Erg
GHD Sit-ups
-Rest 2 Minutes-
Max Toes-to-Bar in 2-Minutes

Accessory (Bonus)
1. 50 Russian Kettlebell Swings
2. 3 Sets of Max Holds:
Beginner: Plank
Intermediate: Hollow Position
Advanced: L-Sit
Work:Rest 1:2 (Ex. If you held the hold for 30s, rest 60s)

 

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