Friday October 7th 2016

Friyay!

Warmup:
Three Steady Rounds:
10 PVC Passthroughs
10 Wallball Shots

A.
Three sets of:
Bench Press x 6-8 reps @ 20X0
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps @ 10X0
Rest 2- 3 minutes

B.
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps

Boom Lite:
Warmup: Same as above

A.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 30X0
Rest 45 seconds
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Elbows to High Plank x 10 reps
Rest 45 seconds
Ring Row x 8-10 reps @ 3111
Rest 45 seconds

B.
In teams of two, with only one partner working at a time, complete four sets each for time of:
Row 500 Meters
20 Wall Ball Shots