Tuesday 10/15

Fitness:

A. Three sets, not for time, of:
Strict Ring Rows x 8-10reps
Static Handstand Holds x 10-30sec
Russian Kettlebell Swings x 3-5reps each arm

B. Four sets of:
Push Press x 3-5reps
Rest 2-3minutes
(use this time to prep and mobilize for conditioning)

C. Complete as many rounds and reps as possible in 9 minutes of:
Burpee over a Box x 3reps
Dips x 6reps
Knee Raises x 9reps

Performance:

A. Three sets, not for time, of:
Chest to Bar Pull-Ups x 8-10reps
Handstand Wall Runs x 20-30 alternating shoulder taps
Kettlebell Snatch x 3-5reps each arm

B. Four sets of:
Push Press x 3-5reps
Rest 2-3minutes
(use this time to prep and mobilize for conditioning)

C. Complete as many rounds and reps as possible in 9 minutes of:
Burpee over a Box x 3reps
Ring Dips x 6reps
Toes to Bar x 9reps

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