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Wednesday 01.08.2020

POSTED ON January 7, 2020

Wednesday | 01.08.2020

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Warm Up:
8 double kB Russian swing
4 double on front squat
8 alternating on single arm press
X3
 
Strength:
A. Kettlebell Complex In 5 sets work to a heavy or keep the same weight across of the following complex. Rest 2min between.
 
5 front rack in reverse lunge
5 double KB push jerk
50ft double KB overhead lunge
 
Metcon:
 
RX/Level 1
500m Row
30 single arm dumbbell push press (split as needed) 50/35
50ft burpee broad jump
2 rounds for time
Intermediate/Level 2
500m Row
30 single arm dumbbell push press (split as needed) 35/20
50ft burpee broad jump
2 rounds for time
 
Beginner/Level 3
500m Row
30 single arm dumbbell push press (split as needed) 20/10
50ft burpee broad jump
2 rounds for time
 
Cool Down:
2-3 rounds for quality
20 flutter kicks
10 arch rocks
:30 wall squat

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