Monday, November 11.02.15
Warm-up:
3 sets 10 med ball thrusters 20 russian twists 10 shuttles
Front Squat: 5 @ 65% 5 @ 70% 3 @ 72% 3 @ 75% 1 + @ 85%
Push-ups: 3 x max unbroken (if more than 15, use a deficit)
Single Arm kb row: 3 x 10 each arm
Metcon: 3 minute amrap rest 1 minute 5 minute amrap rest 2 minutes 3 minute amrap
*Pick up each where you left off*
20 wallball shots (20/14) 10 shuttles 20 kb swings (53/35) 10 shuttles 20 burpees 10 shuttles