9.11.19

A. Warm Up

4 Rounds @ 75%

Row 18/15 Cals (build pace each round)

6 Single Arm Bottoms Up Kettlebell Press/arm

12 Banded Face Pulls

*control your pace and focus on quality of each movement

B. Strength

3 sets of the following triplet superset:

Strict Press

Tempo 30X1; 5,5,4;

Alternating Kettlebell Push Press

Tempo 30X0; 5/arm;

Wide Grip Strict Pull Ups

30sec AMRAP 3.3.3.3….

Perform as many sets of 3 pull ups unbroken as you can;

*must come off the bar after every 3 reps and must complete 3 reps without stopping

C. Conditioning

3 rounds for time @ 85% Effort

Run 100m

9 Hand Release Push Ups

12 American Kettlebell Swings 53/35

15 Pull Ups

12 American Kettlebell Swings 53/35

9 Hand Release Push Ups

Run 100m

-2 minute rest between rounds-

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