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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