August 6, 2015

TABATA WARM UP 6 Rounds of 20 Seconds of Work & 10 Seconds of Rest: Air Squats Sit Ups Jump Tucks Mountain Climbers SKILL Kettle Bell Swing (Russian or American Swing) 5 x 6 Increase Weight each Set

WARM UP 5 Rounds Cindy 5 Pull Ups 10 Push Ups 15 Air Squats ———————– then 50 Hollow Rocks 50 Superman STRENGTH Snatch Pull Dead Lifts 5 sets x 5 reps Clean Pull Dead Lifts 5 sets x 5 reps WODs WOD 1 : 12 EMOM (1) 2 Squat Cleans Each round increase weight WOD