Friday, 7/13/2018

A. Four sets of:
Deadlift x 5 reps (155/225)
Rest 20 seconds
L-Seated Dumbbell/ KB Press x 5 reps
Rest 3 minutes
B. For time:
10 Strict Handstand Push-Ups
20 Thrusters (65/95)
30 Kettlebell Swings (24/32)
40 Calorie Row
30 Kettlebell Swings (24/32)
20 Thrusters (65/95)
10 Strict Handstand Push-Ups
N. Two sets of:
Single-Leg Box Step-Up x 8-10 reps each leg
(perform with either dumbbells at your side or a kettlebell or dumbbell in the goblet carry)
Rest 45 seconds
Side Plank x 30-45 seconds each side
Rest 45 seconds
then,
800 Meter Run
Optional Work:
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch + Overhead Squat
Build over the course of the 5 sets.