Wednesday 11.25.20

Prep
9 min Emom
1.row x 45 sec
2.alternating box step ups x 12 reps
3.Body weight single leg RDL x 6 per leg

Essentials
A.
3 Sets
Dual Kettlebell Sumo Deadlift x 15 reps
Rest 10 sec
Boat Hold x 20-30 sec
On the 2:30 min mark

B.
8 min Emom
Burpee x 3 reps
Deadlift x 3 reps

C.
4 Sets
Unbroken Hang Power Snatch x 6 reps
Rest 15 sec
plank x 30 sec
Rest 15 sec
Box Step over x 6 reps 24/20
Rest 15 sec
Row x 60 sec (each round pace should get faster on the row)
Rest 90 sec

Fitness
A.
3 Sets
Dual Kettlebell Sumo Deadlift x 15 reps
Rest 10 sec
L Sit x 10-20 sec
On the 2:30 min mark

B.
8 min Emom
Burpee x 3 reps
Deadlift x 3 reps

C.
4 Sets
Touch and go Power Snatch x 6 reps
Rest 15 sec
Single arm plank x 15 sec per side
Rest 15 sec
Box Jump over completely x 6 reps
Rest 15 sec
Row x 60 sec (each round pace should get faster on the row)
Rest 90 sec