Friday – 11/10/17

Warm-Up
3 sets of:
Kettle Bell Halo x 10/each way
SA OH Reverse lunge w/ bottoms up KB x 5/side
Hand Plank Lateral crawl x 5/side
Quadruped Torso Rotations x 5/side
Quadruped Birdog w/ ball on mid back x 5/side

Workout
A1. Standing Single Arm Overhead Press; 8-10/arm x 4 sets, rest 45sec
A2. Banded Straight arm pull-down w/pvc; 20-25 reps x 4 sets, rest 45sec

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B. Choose an Option below:

B1. Complete as many rounds and reps as possible in 10 minutesof:
10 BB Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

B2. Complete as many rounds and reps as possible in 10 minutesof:
10 DB Push Presses (50/35)
10 Alternating Reverse Lunges with DB/KB (50/35)
10 Burpees Over the DB/Kb’s

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C. Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 100’ each arm