TUESDAY

09/25/18: TUESDAY

Warm Up: 12 minutes

- work: 3 minutes continual

- recovery: 1 minute

- jump lunge: 4R/ 4L

- slam ball: 6 reps

- kettle 2 hand swing (face level): 8 reps W: 30 - 35 lbs M: 44 - 53 lbs

- repeat 3X

Work: 15 minutes: 70% of max

- complete required reps every 1.5 minutes (10 rounds). Remaining time of 1.5 minutes is recovery. You get 30 more seconds than yesterday because poundage is 10% heavier

- dead lifts: 2 reps

- kettle snatch: 3R/ 3L

Work: 4 sets 12 reps OR 20 minutes: 50% of max

- barbell over head press (front or behind neck)

- cable pec fly

- lat pull down

- dumbbell rear delt raise