Tuesday 3.17.20

Prep
3 Sets
Row x 60 sec
Plank x 30 sec
Dumbbell Death March x 10 steps
Kettlebell Floor Press x 5 reps per arm
Bottom of squat Halo x 3 reps per direction

Essentials
ADVOC8
Rounds For Time :
Sit Ups x 8 reps
Push Ups x 8 reps
KB Swings x 8 reps
Lunges x 8 reps
Air Squats x 8 reps
Deadlifts x 8 reps
Hang Cleans x 8 reps
Push Jerks x 8 reps
*Each shirt purchased provides 36 meals so the time cap is 36 minutes

Fitness
ADVOC8
Rounds For Time :
Sit Ups x 8 reps
Push Ups x 8 reps
KB Swings x 8 reps (53/35)
Lunges x 8 reps
Air Squats x 8 reps
Deadlifts x 8 reps (95/65)
Hang Cleans x 8 reps (95/65)
Push Jerks x 8 reps(95/65)
*Each shirt purchased provides 36 meals so the time cap is 36 minutes