A.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
CW: 85#
LW: 45#
B.
Complete as many rounds and reps as possible in 15 minutes of:
Row 400 Meters
20 air squats
12 Push-Ups
CW: 4 Rds. plus 400 mtrs.
LW: 4 Rds. plus 70 mtrs.
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Kettle-bell swings
Minute 2 – 45 Second Prone Plank Hold
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Kettle-bell swings
Minute 2 – 45 Second Prone Plank Hold
CW: 4 Rds. plus 10 KBS
LW: 4 Rds. plus 10 KBS
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