Saturday, December 23 2017

Pick up to 2
Strength Focus
Squat Cleans
5x3 @70-80% – Drop and reset each rep

10-8-6-4-2
Front Squats (205/145 lbs)
1 Legless Rope Climb after each set.

Gymnastics Focus
5 Rounds
150' 53/35 kettlebell" baby carry
15 Lateral bar burpees
150' 53/35 kettlebell" baby carry
Rest 90 seconds
*KB Baby Carry = hold the kettlebell against your chest, wrap your arms around it and hug it against your chest.

Cardio and Endurance Focus
10 Rounds
Row 500/400m
Rest 1 minute