Monday 11.26.18

Essentials:
A.
5 Sets
Speed Front Squat x 4 reps 40%
+
Kettlebell Front Rack Bottom of Squat Hold x 20 sec
On the 2 min Marks

B.
4 Sets
Row x 14/12 cal
Russian Kettlebell Swing x 7 rep
Wall Walks x 3 Reps
Russian Kettlebell Swing x 7 reps
Row x 14/12 cal
Rest 2min

Fitness:
A.
5 Sets
Speed Front Squat x 4 reps
+
Kettlebell Front Rack Duck Walk x 50 ft
On the 2 min Marks

B.
4 Sets
Row x 18/15 cal
Double Kettlebell Clean x 7 rep 55/35
Wall Walks x 3 Reps
Double Kettlebell Clean x 7 reps 55/35
Row x 18/15 cal
Rest 2min

Performance:
A.
5 Sets
Speed Front Squat x 4 reps
+
Kettlebell Front Rack Duck Walk x 50 ft
On the 2 min Marks

B.
4 Sets
Assault Bike x 15 cal
Double Kettlebell Clean x 7 rep 70/55
Wall Walks x 3 Reps
Double Kettlebell Clean x 7 reps 70/55
Assault Bike x 15 cal
Rest 2min