Monday – 10/3/16

A1. Goblet Squat(Kb/Sandbag/MB) @21X0; 8-12 reps x 3 sets, rest 45sec

A2. Single-Arm KB/DB Row; 8-10/arm x 3 sets, rest 45sec

A3. Kettlebell Swings; 15-20 reps x 3 sets, rest 45sec

A4. Push-Ups @2010; 10-15 reps x 3 sets, rest 45sec

*Must use bench or other scaled option to maintain perfect posture throughout push-ups

*Push-ups may be made harder on rings or parallettes.

 

B. Against a 2-minute running clock, perform the following:

Row 250 Meters or Assault Bike 600meters

Max Reps of MB Squat Cleans or Sandbag Cleans

– Rest 2 minutes between sets, and complete a total of four sets.