April 8, 2019

Tuesday

Fitness


3-4 Sets:
Half-Kneeling Shoulder Press, x8/arm
Ring Rows, x12-15
TGU, x2-3/arm
Crossover Symmetry, x2 Exercises

For Time
21-15-9
KB Swings
Pull Ups
Weighted Step Ups w/ your KB (24″/20″)

Performance


3-4 Supersets:
Front Foot Elevated Reverse Lunge, x14-16
Half-Kneeling Landmine Press, x8/arm

For Time:
30-20-10
DB Snatch (50/35)
TTB
Bike (Women: 21-14-7 cal)

Bonus:
3 Sets:
12 DB Bent Over Rows
12 DB Curls
:30 Hollow Flutter Kicks

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

a)3 Sets:
SL Cross-body RDL, x8/leg
Half Kneeling SA KB Press, x8/arm
Jump ‘n Touch, x10 (AHAP)
b) 4 Minute AMRAP:
Ring Plank Hold
c) EMOM for 10 Minutes
1: Double Unders, x:30-sec
2: Strict Pull Up, x3-6
d) Tabata KB Snatches