Monday
10/20
4 rounds for time
Run 300m
20 Wall ball 20#/14#
10 burpee box-jump on and over 24″/20″
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Extra Credit
3 sets
15 kb side bends/side
Plank on elbows 45-60 seconds
Essentials
A. 12 min EMOM
Minute 1: barbell strict press x8-10
Minute 2: med-ball flutter kicks :30-:40
Minute 3: Goblet Russian step-up x10-12
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B. 4 total sets
12 Russian kettlebell swings HEAVY
rest :15
10 barbell pedlay rows
rest :15
6-8 burpees
rest :15
Echo bike :30 @ HARD effort
Rest 90-120 seconds x4 sets
+
Extra credit: row or walk 5-10 minutes