May 28, 2017

​A. Warmup 
Warmup
Coaches Choice!
Scoring: Not Scored

B. Dumbbell Flat Bench Press 10-8-6-10-8-6

Every 2 minutes, for 12 minutes (6 sets):
Dumbbell Flat Bench Presses
Set 1 – 10 reps
Set 2 – 8 reps
Set 3 – 6 reps
Set 4 – 10 reps
Set 5 – 8 reps
Set 6 – 6 reps

Coach's Notes:
Go heavier on the second wave!

C. For Time: Running, AbMat Sit-Ups, Kettlebell Walking Lunge Steps, and Russian Kettlebell Swings
For Time:
Run 400 meters
100 AbMat Sit-Ups
100 Kettlebell Walking Lunge Steps @ 24/16 kg
100 Russian Kettlebell Swings @ 24/16 kg
Run 400 meters

​Coach's Notes:
NOTE: 1st 400m run is done WITH YOUR KETTLEBELL!