Wednesday 10.17.18

Essentials:
A.
3 Sets
Back Rack Alternating Step Ups x 10 reps
Back Rack Alternating Reverse Lunge x 10 reps
Build in weight
On the 3:30min

B.
20 min Amrap
Row x 20/15 cal
Kettlebell Swing x 15 reps
Overhead Squat x 10 reps
Box dip x 10 reps

Fitness:
A.
3 Sets
Back Rack Alternating Step Ups x 10 reps
Back Rack Alternating Reverse Lunge x 10 reps
Build in weight
On the 3:30min

B.
20 min Amrap
Row x 20/15 cal
Kettlebell Swing x 15 reps 55/35
Overhead Squat x 10 reps 95/65
Pull up x 5 reps
RX+: (70/55)(Strict pull up x5/3)

Performance:
A.
3 Sets
Back Rack Alternating Step Ups x 10 reps
Back Rack Alternating Reverse Lunge x 10 reps
Build in weight
On the 3:30min

B.
20 min Amrap
Row x 20/15 cal
Kettlebell Swing x 15 reps 70/55
Overhead Squat x 10 reps 115/75
Strict Pull x 5/3 reps