Wednesday 11/2/16

Wednesday 11/2/16

A) Coaches Choice Warm-up

B) 3 Sets
Seated Banded Muscle-up x3-5
Ring Support Knee Tuck x10-15
Chin Over Bar Hold x20 sec

C) On A Continuosly Running Clock Perform:
Minutes 0:00-4:00 Do:
For Time
500 m Row

Minutes 4:00-8:00 Do:
15 Overhead Squats (115/75)
400 m Run
15 Overhead Squats

Minutes 8:00-12:00 Do:
For Time
21-15-9 Reps of
Kettlebell Swing (55/35)

At the 12:00 min mark, start again from the top, completing each sequence for a second time every 4 minutes.

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