ALRIGHT… HERE WE GO!!!
Strength…
Using 60% of your 1 Rep Max DeadLift
Every Min On The Min X 5 Mins… Kinda…
5 Single & Controlled DeadLift + Shrug
5 Hand Release Push Ups
MetCon…
For Time…
Using 60% of your 1 Rep Max Push Press…
400 Meter Run
1 Power Clean
9 “Shoulder To OverHeads”
5 “Heavy” KettleBell Goblet Squats
5″Heavy” KettleBell Swings
20 Lying Knee Tucks
40 Single Unders
1 Power Clean
7 “Shoulder To OverHeads”
4 KettleBell Goblet Squats
4 American KettleBell Swings
16 Lying Knee Tucks
32 Single Unders
1 Power Clean
5 “Shoulder To OverHeads”
3 KettleBell Goblet Squats…
***400 Meter Run***
3 American KettleBell Swings
12 Lying Knee Tucks
24 Single Unders
1 Power Clean
3 “Shoulder To OverHeads”
2 KettleBell Goblet Squats
2 American KettleBell Swings
8 Lying Knee Tucks
16 Single Unders
1 Power Clean
1 “Shoulder To OverHeads”
1 KettleBell Goblet Squat
1 American KettleBell Swing
4 Lying Knee Tucks
8 Single Unders
400 Meter Run…TIME!!!
3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 