September 4, 2016

A. Warm Up

7-10 Minutes of dynamic movement or a game. Then spend 5-7 minutes reviewing todays main movements. 

B1. Russian Kettlebell Swings (Eye-Level swing)

20 reps 
Rest 30s Before B2

B2. Dips (6-8 Reps)

Rest 30s before B3. Add weight if able 

B3. Metcon (Weight)
 
Death March 10M
You choose the weight for this one, but stay true to form. 

B4. Renegade Rows (4x10-12)

One pushup + 1 row per side= 1 rep
Rest 30s before starting back at B1. Complete 4 rounds. 

C. Metcon (Time)

4 Rounds For time: 
Row 500m 
5 Strict Pullups 
2 Turkish Get-ups per side

Scale accordingly.