Growth & Development

A. Push Press heavy set of 5 in 10:00 time frame + 2 drop sets of 5 reps @ 80%

B. 4 Sets

10 Kettlebell swings

10 calorie row

10 Goblet squat (wall ball if I clear you)

+ 90 seconds rest between each set

 

Performance

A. 12:00 AMRAP easy

10 air squats

10 toe to ring

10 push up

10 calorie row

+ rest 5:00

B. For Time

10 Clean & Jerk 115/75

30 calorie bike

8 C&J 135/95

15 calorie bike

6 C&J 165/115

10 calorie bike

+ rest 5:00

3 RFT

15 KBS 53/35

10 HSPU (5 wall walks)

5 thruster 95/65

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