THURSDAY, DECEMBER 13TH 2018

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Ryan Barlow | December 12, 2018 | no comments |

A) STRENGTH/POWER (FOR WEIGHT)

Bench Press (Week 1 of 4)
65% x 5 reps
75% x 5 reps
85% x MAX REPS

*Complete 20 Russian Twists with a 35/20lb+ DB after each set. (Left + Right = 1 rep)

B) METCON (FOR REPS)

12min. AMRAP:
10 Cal Row/Assault Bike/Ski Erg
10 Hand Release Push-Ups
15 American KB Swings (53/35)

*Round 2 is 20 KB Swings
*Round 3 is 25…
*And so on…Increasing the KB Swings by 5 reps each time (Row and push-ups are always 10)

S1/MRx: KBS (44/26)
S2/MS: KBS (35/22); Standard Push-Ups (or from knees)

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