10 Dec 14
Strength:
Bench Press 2 X 12, 2 X 8, 3 X 5 @ heaviest possible on all sets. Rest as needed.
Conditioning:
3 rounds for total reps & calories (row)
1:00 Max Effort (ME) Wall Ball @ 20#/14#
Rest X 1:00
1:00 ME Kettlebell Swing (overhead) @ 53#/35#
Rest 1:00
2:00 ME Row (for total calories) – yes, it is TWO minutes, that is not a typo.
Rest 1:00
Mobility: Coaches choice
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