Strength

A. 30 Minutes to complete
3-4 sets of:
8 DB Stab Ball Bench Press
Rest 60 seconds
8 Bat Wings @ 1515
Rest 60 seconds
Bottom’s Up Kettlebell Squat x 5 reps each arm
Rest 60 seconds
45 Secs Side Plank (each side)
Rest 60 seconds

Row

1000m Row for Time
Max Effort

Metcon

5 rounds for time

20 Wall Ball Shots
10 Push-Ups

FacebookTwitterGoogle+LinkedIn