Tuesday 12/10

Performance:  A. Four sets of:
Bench Press x 3-5 reps
Rest 20 seconds
Pull-Ups x Max Reps
Rest 3 minutes

B. Three rounds for time of:
24/16 kg Overhead Kettlebell Walking Lunge x 20 steps (10 steps for each arm)
Push-Ups x 30 reps
Double-Unders x 40 reps

C. Optional Finisher
In teams of two or three, alternate to complete 5 sets each of:
60 second Row Sprint

Fitness:  A. Four sets of:
Bench Press x 3-5 reps
Rest 20 seconds
Ring Rows x Max Reps
Rest 3 minutes

B. Three rounds for time of:
Overhead Kettlebell Walking Lunge x 20 steps (10 steps for each arm)
Push-Ups x 30 reps
Single-Unders x 40 reps