Monday, September 19th

Workout of the Day
Fitness
A. Four sets of:
Deadlift x 4-6 reps @ 31X1
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds
B. 3 timed sets
250 Meter Row
20 Wall Ball Shots
20 Kettlebell Swings
Rest 3 minutes
 
Performance
A. Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)
B. Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes
20 Wall Ball Shots
20 Kettlebell Swings
Rest 3 minutes

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