Friday December 9th 2016

By December 9, 2016All Posts, Workout of the Day

Friday!
Warmup:
2:00 of Double Under Practice
2:00 of:
10 Light Overhead Squats
10 Light Presses
5 Burpees

A.
For time:
30 Overhead Squats (135/95 lbs)
100 Double Unders
30 Burpees Over the Barbell
500m Row
30 Shoulder to Overhead (135/95 lbs)
100 Double Unders

Boom Lite:
Warmup: Same

A.
Three sets, not for time, of:
Kettlebell Halo’s x 5 reps each direction
Bottom’s Up Kettlebell Walk x 2 Lengths of Gym (There and back)
Goblet Squat x 3-5 reps @ 3311

B.
In teams of two, alternate sets to complete as many as possible in 20 minutes of:
500 Meter Row
Farmer’s Carry x 4 Lengths of Gym (Go heavy!)

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Boom Fitness