11/27/18

Strength/Accessory
Single Kettlebell Deadlift (from floor), Kb Row, Kb Power Clean (from floor), Kb Thruster:
3 reps each side (alternating)
-3 to 5 sets
*plenty of rest in between sets for quality reps
Metcon
Full Count
OPEN-PERFORMANCE:
30-25-20-15-10:
Kettlebell Swings (53/35)

FITNESS:
(35/26)

*After Each Set:
14/10 Calorie Echo Bike
200 Meter Sand Bag Run (50/35)
*If unable to use Sand Bag, use a medicine ball

*If unable to Echo Bike, complete one of the following:
20/14 Cal Schwinn Bike
14/10 Calorie Row
 ——
If unable to run, double up on the machine calories after each set.

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