Monday September 19th 2016

Monday!

Warmup:
Jog 400m
3:00 Hip Mobility
10 Light Hang Cleans

A.
Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)

B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes

Boom Lite:

Warmup:
Jog 200m
10 Burpees
20 Medball Front Squats

A.
Four sets of:
Deadlift x 4-6 reps @ 31X1
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots
20 Kettlebell Swings
Rest 3 minutes