Tuesday 10/25/2017

Strength


4 sets of:

10 single arm neutral grip DB/KB bench press (10L / 10R) - heaviest possible

10 single arm DB/KB bent over row (10L / 10R) - heaviest possible

10 dragon flags

:15 pull up bar hang (weighted if possible w/ med ball between legs)

 

Metcon


Sport

AMRAP 15:00

200m run w/ sandbag (sub out med ball as needed)

10 TTB

12 Russian KB swings 70/53

 

Fitness:

AMRAP 15:00

200m run w/ sandbag (sub out med ball as needed)

10 KTE

12 Russian KB swings 53/35

 

Life:

AMRAP 15:00

200m run w/ sandbag (sub out med ball as needed)

10 hanging knee raises

12 Russian KB swings - choose load