Primer:
400m double kettlebell front rack carry @53/35
Strength/Conditioning:
10 rounds
5 deadlifts @155/105 (slow tempo)
10 DB floor presses @50/35 ish
15 calorie bike/ski/air runner
—-
Wednesday
A. Conditioning:
4:00 on / 2:00 off x 5 rounds
20 Pull-ups
15 Wall Balls (20/14)
10 Heavy KBS (70/53)
Max Calorie Row in time remaining
B. Core Stuff!
Tuesday
A. Strength
E3:00 x 6 rounds (18:00)
Rounds 1&2:
10/10 Split Squats (no weight. :3 hold at bottom of every rep)
Rounds 3&4
10/10 Split Squats (2 DB’s of choice)
Rounds 5&6
15/15 Dynamic Jumping Split Squats (no weight)
B. For time:
100 Burpees
C. 3 rounds for quality
15 Bench DIPS + 10s Hold
r:30
15 DB Overhead Tricep Extensions
r1:30