Saturday 2.29.20

Prep
3 Sets
Row or bike x 60 sec
Kneeling closed Fist Should Car’s x 5 per side
Bottoms Up Kettlebell Shoulder Press x 5 per arm
Single arm Dumbbell Lunge to Thruster x 5 per side

Essentials
A.
4 sets
Dual Kettlebell Z Press x 7-10 reps
Rest 20 sec
Pike Push Up Negatives x 3 reps
Rest 20 sec
Handstand Hold x 30 sec
On the 4 min mark

B.
3 sets
Thruster x 5 reps
Box Jump Overs x 15 reps
Thruster x 5 reps
Single Unders x 45 reps
Thruster x 5 reps
On the 5 min Marks

Fitness
A.
4 sets
Strict Handstand Push Ups x 1-2 reps shy of failure
Rest 20 sec
Handstand Push Up Negatives x 3 reps
Rest 20 sec
Handstand Hold x 45 sec
On the 4 min mark

B.
3 sets
Thruster x 5 reps 115/75
Box Jump Overs x 15 reps
Thruster x 5 reps 115/75
Double Unders x 45 reps
Thruster x 5 reps 115/75
On the 5 min Marks
RX+:145/100