Wednesday 1-22120


Warm up

2 Sets:

10 Kettlebell Single Arm Rows (5 Each Side)

10 Alternating Box Step-ups

10 Kettlebell Single Arm Strict Press (5 Each Side)

10 Lateral Box Step-ups (5 Each Side)

10 Kettlebell Goblet Squats

10 Box Jumps (Step Down)

*Increase Height & Weight in Second Set


3 Sets Not For Time:

7 Kettlebell Turkish Sit-ups

:20 Dual Kettlebell Split Stance Iso Hold (Left)

:20 Supinated Grip Dead Hang

:20 Dual Kettlebell Split Stance Iso Hold (Right)




• Re-testing our 10RM Push Press

• Take the bar out of the rack for these reps

• It may be helpful to follow the following sets when building:

* 4-6 Sets: 5-6 Reps

* 2-3 Attempts: 10RM

• Completing several sets of 4-6 reps allows you to gradually build in weight without burning out for your 10RM attempts

• We can aim for 2-3 attempts as 10 reps as the weight starts to get heavier

• Rest as needed between sets to maintain quality



Wallballs (20/14)

CTB Pull-Ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

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