Monday
10/27
A. Take 12-15 minutes to complete 4 sets of the following:
A1. DB reverse lunges x12-14 reps 50/h, 35/h
A2. 8-15 unbroken toes to bar+30-45 second deadhang
A3. Handstand walk skill work 45-60 seconds
B. 5 rounds for time
10 KB swings @ 70#/53#
20 air squats
40 double unders or 60 single unders
Essentials
A. Take 12-15 minutes to complete 3-4 sets of:
A1. Single arm neutral grip DB bench press @21X1 x8-10/arm
A2. DB/KB farmers hold x :60 HEAVY
A3. banded face pulls x 20
B. For time:
100 jump rope
+
10-8-6-4-2
Kettlebell swings
V-ups
+
100 jump rope
+
2-4-6-8-10
Kettlebell swings
V-ups
+
100 jump rope