Monday - October 2nd

Weekly Warm-Up

*PVC Warm-UP

*30 seconds Jumping Jacks

*High Kicks

*Floor Touches

*30 seconds Jumping Jacks

*Quad Pulls

*Lunge w/Elbow Drop

*30 seconds Jumping Jacks

*Inchworm w/push-up in bottom

*Burpee Broad Jumps

*Hip Swings

A. Strength/Skill

General Fitness:

Four sets of: Single-Arm Dumbbell or Kettlebell Press x 6-8 reps @ 21X1(SEE blogpost "What Does 30X0 Mean?") ( Rest 60 seconds Kettlebell Swings x 25 reps Rest 60 seconds

Performance:

Four sets of: Single-Arm Dumbbell or Kettlebell Press x 4-6 reps @ 21X1 (SEE blogpost "What Does 30X0 Mean?") ( Rest 60 seconds Kettlebell Swings x 25 reps Rest 60 seconds

B. WOD

Three rounds for time of: 10 Power Cleans (135/95 lbs) (General Fitness: KB Snatches) 20 Push-Ups 40 Double-Unders

C. Cool-Down:

Stretch/Roll out for 60 seconds each

*Pecs

*Deltoids

*Traps

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