Wednesday 8.1.18

Essentials:
A.
5 Sets
Kettlebell Front Squat x 5 reps Tempo 33×1
+
Kettlebell Thruster x 5 reps Tempo 33×1
On the 2:30 min Marks

B.
3 Sets
Assault Bike x Max cal 45 sec
Rest 2:15 min
Wall Ball x Max reps 45 sec
Rest 2:15 min
Dumbbell Push Press x Max reps 45 sec
Rest 2:15 min

Fitness:
A.
5 Sets
Kettlebell Front Squat x 5 reps Tempo 33×1
+
Kettlebell Thruster x 5 reps Tempo 33×1
On the 2:30 min Marks

B.
3 Sets
Assault Bike x Max cal 45 sec
Rest 2:15 min
Wall Ball x Max reps 45 sec 20/14
Rest 2:15 min
Wall Walk x Max reps 45 sec
Rest 2:15 min
RX+: Handstand Walk x Max Distance in 5 ft segments 45 sec

Performance:
A.
5 Sets
Kettlebell Front Squat x 5 reps Tempo 33×1
+
Kettlebell Thruster x 5 reps Tempo 33×1
On the 2:30 min Marks

B.
3 Sets
Assault Bike x Max cal 45 sec
Rest 2:15 min
Wall Ball x Max reps 45 sec 20/14
Rest 2:15 min
Handstand walk x Max Distance in 5 ft segments 45 sec
Rest 2:15 min