Monday, January 2nd 2017

Warm-Up:

3 Rounds:

Row 200m

Wall Squats x 10

Pass Throughs x 10

 

Movement Prep:

Walking Lunge x 20m

Overhead DB Walking Lunge x 20m

Waiters Walk – 3 x 40m

 

Strength:

5x:

1 x Double Eagle (3 x Double KB Front Squat + 10m Sled Drag forward while holding KBs in Farmers Carry Position, then put KBs on sled and drag backwards to the start) Add weight to sled every set

+ 15 x Ring Push-Ups/Push-Ups

 

Conditioning:

Buy In: Row 500m

3 Rounds:

6x Kettlebell Snatches – Right Arm

20m Overhead Carry

6x Kettlebell Snatches – Left Arm

20m Overhead Carry

6x 1-Arm Kettlebell FSPP - Right Arm

20m Suitcase Carry

6x 1-Arm Kettlebell FSPP – Left Arm

20m Suitcase Carry

Buyout: Row 500m