Week 6 of 8: Wednesday

Prep
3 Sets
2 Plank Circles (Alternating Direction)
-Rest 30 Seconds-
15 Close Grip Dumbbell Bench Press
-Rest 30 Seconds-
10 Overhead Band Pull-aparts
-Rest 30 Seconds-
Light to Moderate Weight

Kettlebell
3 Sets
(Complete the 3 movements with 1 arm then with the other)
25′ 1-arm Kettlebell Overhead Walk (Other Kettlebell in Front Rack)
8 1-arm Kettlebell Overhead Standing to Kneeling (Other Kettlebell in Front Rack)
10 Kettlebell Floor Presses (Per Arm)

Gymnastics
For time
20 Ring Muscle-ups
-Rest 3 Minutes-
For time
200′ Handstand Walk

Conditioning (Run/Bike)
40 Calorie Bike
600 Meter Run
-Rest 2 Minutes-
30 Calorie Bike
1000 Meter Run
-Rest 2 Minutes-
20 Calorie Bike
1400 Meter Run
-Rest 2 Minutes-
30 Calorie Bike
1000 Meter Run
-Rest 2 Minutes-
40 Calorie Bike
600 Meter Run

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