Monday 10.12.20

Prep
2 Sets
Dual Kettlebell Split squat x 5 per leg
Dual Kettlebell Deathmarch x 5 per leg
Chin over bar hold or Hang From Bar Hold x 15 sec
Scapular Pull Up x 10 reps

Essentials
A.
3 Sets
Jumping Back squat x 7-10 reps 35-45%
Rest 20 sec
Single leg vertical Jumps x 4-6 reps per leg
Rest 20 sec
Archer Ring Row x 3-4 reps per side
On the 3 min mark

B.
3 Sets
B Stance goblet Squat x 5-7 per leg tempo 31×1
Rest 20 sec
Dual Kettlebell Front Rack Lunge x 5-7 reps per side
Rest 20 sec
Mixed Rack Carry x 30 seconds per side
On the 3:30 min

C.
15 min Amrap
Devils Press x 5 reps
Dual Dumbbell Squat x 10 reps
Row x 15 cal

Fitness
A.
3 Sets
Jumping Back squat x 7-10 reps 35-45%
Rest 20 sec
Bulgarian Split Squat Jumps x 4-6 reps per leg
Rest 20 sec
Corn Cob Strict Pull Ups x 3-5 reps
On the 3 min mark

B.
3 Sets
Leg Behind goblet Squat x 5-7 per leg tempo 31×1
Rest 20 sec
Dual Kettlebell Front Rack Drop Lunge x 5-7 reps per side
Rest 20 sec
Mixed Rack Carry x 30 seconds per side
On the 3:30 min

C.
15 min Amrap
Devils Press x 5 reps 50/35
Dual Dumbbell Squat x 10 reps 50/35
Row x 15 cal