Wednesday, August 24, 2016.
Warm-Up: Partner 10x100 Meter Row/Run
Strength: Floor Bench Press
5x5x5x3x3 - Go up in weight each set and try to end on a heavy but doable set of 3.
Metcon: Rounds for Time (remember me?)
The workout should last 10-14 minutes. Decide what number of rounds you want to go for and then adjust your kettlebell accordingly.
10 KBS
30 Double Unders
Fitness:
5-7 Rounds
12/16 KG KB
Performance:
7-9 Rounds
16/24 KG KB
Competition:
9-11 Rounds
24/32 KG KB