Wednesday 8.9.17

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PERFORMANCE/FITNESS
A. Five Sets:
Bottom of Dip hold x 15-30 seconds
Chest to Bar Hold x 15 -30 seconds
Double Kettlebell Front Rack Hold x 50ft
B. “IWT”
12 Double Russian Kettlebell Swings
20s Burpee Broad Jump
90s Row for Meters
rest 2 minutes x 3 sets
– rest 4 minutes –
12 Heavy Dumbbell Lunges
2 minute Assault Bike
rest 2 minutes x 3 sets