Friday- November 3rd

November 3, 2017

*Weekly Warm-Up: 10 min. Cap

 

 

 A. (EVERYONE) Three sets of:
*Snatch- Grip Behind the Neck Press x 8 reps @ 2111
Rest 60 seconds
*Death March x 20 steps @ 2011
Rest 60 seconds
*100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

 

 

 

B. For time:

In teams of two, partners alternate to complete 5 rounds each of:
20 Kettlebell Swings (50/35 lb- Masters 45/30 lb)
10 Ring Dips

 

- or rest 1:1 if no partner

 

C. Cool-Down:

3 Rounds NFT (NOT FOR TIME): 

*Side Shuffle 

*Floor Touches 

Stretch/Roll out for 60 seconds each

*Glutes

*Hips

*Triceps

 


 

 

 

 

 

 

 

 

 

 

 

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