9.30.18 Sunday

PERFORMANCE/FITNESS
A. Three Sets:
Single Leg Wall Sit x 20-30s/Leg
Double KB/DB Romanian Deadlift @30X1 x 10-12 reps
Single Arm Front Rack Carry x 50ft/side
B. Every 3 minutes x 3 sets
Single Arm Deadlift x 5 reps
Single Arm KB Swing x 5 reps
Single Arm KB Clean x 5 reps
Single Arm KB Front Squat x 5 reps
Perform all R side then all L side
C.  Complete as many rounds and reps as possible in 4 minutes
27/21 Cal Row or AB
27 Burpees
27 Kettlebell Swing 55/35#
rest 4 minutes
Complete as many rounds and reps as possible in 4 minutes
21/15 Cal Row or AB
21 Burpees
21 Kettlebell Swing 55/35#
rest 4 minutes
Complete as many rounds and reps as possible in 4 minutes
15/12 Cal Row or AB
15 Burpees
15 Kettlebell Swing 55/35#

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