Monday 11/28/16

A. Every 2 minutes, for 20 minutes (10 sets, 5 of each):

Even Sets – Deadlift x 6 reps @ 3111

Odd Sets – Dumbbell Bench Press x 6-8 reps @ 2011

 

B1. Banded Glute Bridge; 20 reps x 3 sets, rest as needed

B2. Banded Pull-Aparts; 50 reps x 3 sets, rest as needed

 

C. Heat #1

For time:

Run 800 Meters

40 Kettlebell Swings

20 Burpees

Row 1000 Meters

 

Heat #2

For time:

Row 1000 Meters

40 Kettlebell Swings

20 Burpees

Run 800m