Monday 9.7.15

Essentials:
A.
LABOR
30min AMRAP
Farmers Carry x 100 meters
Kettlebell Swing x 10 reps
Waiters Carry x 100 meters (Switch arms at 50m mark)
Kettlebell Deadlift x 20 reps
Fireman Slam Ball Carry x 100 meter
Slam Ball Ground to Shoulder x 10 reps

Fitness:
A.
LABOR
30min AMRAP
Farmers Carry x 100 meters
Kettlebell Swing x 10 reps
Waiters Carry x 100 meters (Switch arms at 50m mark)
Kettlebell Deadlift x 20 reps
Fireman Slam Ball Carry x 100 meter
Slam Ball Ground to Shoulder x 10 reps

Performance:
A.
LABOR
40min AMRAP
Farmers Carry x 100 meters
Kettlebell Swing x 10 reps
Waiters Carry x 100 meters (Switch arms at 50m mark)
Kettlebell Deadlift x 20 reps
Fireman Slam Ball Carry x 100 meter
Slam Ball Ground to Shoulder x 10 reps
+
Competitor Session 2:
Complete 15 reps of Negative Front Lever on Bar