Saturday 11-16-19

60 Seconds

Easy Row

Active Divebombers Click Here

Slow Air Squats

40 Seconds

Moderate Row

Kettlebell Suitcase Deadlifts (20s Each Side) Click Here

Kettlebell Waiter Squats (20s Each Side) Click Here

20 Seconds

Faster Row

Kettlebell Deadlifts

Kettlebell Goblet Squats

*Performed With Lighter Kettlebell Weight

Barbell Warmup

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

WOD

AMRAP 4:

21/15 Calorie Row

21 Kettlebell Swings (53/35)

21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

15/10 Calorie Row

15 Kettlebell Swings (53/35)

15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:

9/6 Calorie Row

9 Kettlebell Swings (53/35)

9 Thrusters (115/85)

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