Friday 151016

Warm-Up:
3 rounds
30 Single Unders / 15 DUs
4 Inch Worms (2+2)
8 KBS
10 Halos (5 each/side)

Strength:
A. Alternating Turkish Get-Up 3 x 4 reps each arm Rest :45
B. Overhead Squats 4 x 3 @ 33x1; climb as technique holds
C. Box Jumps 3 x 10

MetCon: Fight Gone Bad-ish

4 rounds for reps

1:00 work/:05 transition time/1:00 rest between rounds

Wall Ball
Kettlebell Swing
Box Jump
Push-press 75/55 pounds
Calories (alternating AD and Rowing)