Wednesday – 8/24/16

A. Take 15 minutes to build to a tough 2 reps on Backsquat with 1-2sec pause at bottom

*If the pause is not there it is a failed rep.

 

B1. Back Squat @85-90% of above; 3 reps w/ 1-2sec pause at bottom x 3 sets, rest 60sec

B2. Single-Arm Dumbbell Row; 10-12 reps x 3 sets, rest 60sec

 

C. For time:

Run 600 meters

+

followed immediately by . . .

+

Three rounds of:

30 Double-Unders

20 Kettlebell Swings (32/24 kg)

10 Strict Handstand Push-Ups or L-Seated DB Press

Time cap = 15 minutes