Friday, November 3rd

Workout of the Day
Fitness
A.
Three sets of:
L-Seated Dumbbell Press x 8 reps @ 2111
Rest 60 seconds
single leg Deaslift x 8-10 ea leg
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds
B.
In teams of two, partners alternate to complete 5 rounds each of:
15 Kettlebell Swings
10 Push-Ups
Performance
A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets
B.
In teams of two, partners alternate to complete 5 rounds each of:
20 Kettlebell Swings (32/24 kg)
10 Ring Dips

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