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MONDAY 190916

Warm-up:

Individual…

Bike 3 Minutes
Foam Roll

Group…

30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar

2 sets….
6 Kettlebell Windmills (each side)
8 Single-Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats

Fitness:

Complete as many rounds and reps as possible in 15 minutes of:
12 Kettlebell Swings
6 Strict Pull-Ups
6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Rest 5 minutes, and when the running clock reaches 20:00…

Four rounds for time of:
400 Meter Run
6 Renegade Rows*
12 Dumbbell/Kettlebell Push Press

*For today’s Renegade Rows, we want to see 1 Push-Up, Left Arm DB Row to Hip, Right Arm DB Row to Hip – that’s one rep.

 

Performance:

Complete as many rounds and reps as possible in 15 minutes of:
12 Kettlebell Swings (32/24 kg)
6 Strict Pull-Ups
6 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

Four rounds for time of:
400 Meter Run
12 Pull-Ups
12 Dumbbell/Kettlebell Push Press (50/35 lbs)

Time cap of total time is 35 minutes.

Mobility:

LAX to Shoulders/Scaps/Traps/Feet
Roll Posterior

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