Monday 151116

Foundations:
Warm-Up:

3 rounds

40 SU's
5 KBS
5 Goblet Squats
5 KB Goat Baggers

Strength:

A. Clean Development (from the hang)
B. Arch/Hollow Tabata Alternates

MetCon:

3 rounds for max reps
:60 rope climbs/lowers
:60 push-ups
:60 tuck jumps
3:00 min rest

Group:

Warm-Up:

Dynamic

then 2x barbell complex

Strength:

A. Front Squat 3 x 6-8 reps; Rest :60 

B. Ring Rows 3 x 8-10 reps; Rest :60C.

C. Kneeling Kettlebell Halos 3 x 5/ direction; Rest :60

MetCon:

2 sets for max reps(:60 work/:60 rest) of:

Wall Ball

Push-Ups

Front Squats
KBS