Wednesday, October 4th

Workout of the Day
Fitness
A.
Four sets of:
Single-Arm Dumbbell or Kettlebell Press x 6-8 reps @ 21X1
Rest 60 seconds
Kettlebell Swings x 25 reps
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Dumbbell Man-Makers
10 Single-Arm Dumbbell Snatches
15 V-Ups
Man-Maker = DBs to floor, kick back, push-up, row left, row right, jump feet in, power clean, push press.
 
Performance
A.
Four sets of:
Single-Arm Dumbbell or Kettlebell Press x 4-6 reps @ 21X1
Rest 60 seconds
Kettlebell Swings x 25 reps
Rest 60 seconds
B.
Three rounds for time of:
10 Power Cleans (135/95 lbs)
20 Push-Ups
40 Double-Unders
 

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