Wednesday, October 11th

Workout of the Day
Fitness
A.
Four sets of:
stiff leg Deadlift x 6-8 reps slow
Rest 45 seconds
Single-Arm Dumbbell Row x 6-8 reps each arm @ 2111
Rest 45 seconds
Double-Under Technique Work x 45-60 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swings
15 Wall Ball Shots
10 Single-Arm Kettlebell Push Presses (5 each arm)
Performance
A.
Five sets of:
Hang Clean x 3 reps
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swings (70/53)
15 Wall Ball Shots (20/14 lbs)
10 Single-Arm Kettlebell Push Presses (5 each arm)

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