Saturday, December 9, 2017

Warm up: 5 min of joint prep and 10 min of locomotion

A. Push Press

1st set: 7-9

2nd set: 5-7

3rd set: 3-5

4th set: 2-3

Every 3 minutes x 4 sets

Beginners: 7-9 reps

B.  7 Rounds for Time:

     Air Squats x 9

    Burpees x 9

    KB Swings x 9

B. 1 arm alternating KB Swings x 60 sec

rest 60 sec

push ups x 60 sec

rest 60 sec

row x 60 sec

rest 60 sec

5 sets