September 11, 2016

A. Warm Up

7-10 Minutes of dynamic movement then 5 minutes of movement prep for the work ahead. 

B1. Russian Kettlebell Swing (4 x 20)

Eye level swing
If last week felt good, try and go a little bit heavier. 

B2. Weighted Push Up (4 x 6-8)

like a push up but heavier ;-)

B3. Metcon (Weight)

Death March x 10 M

B4. Renegade Row (4 x 6-8)

one pushup and one row per side = 1 rep

C. Metcon (Time)

50 Burpee Pullups for time 

RX+ is C2B