Training 8-26-2016

Warm-up: Joint Mobility/Dynamic


3 Rounds of the posted super set

Perform 1 Heavy Single Deadlift NOT TO EXCEED 90% of your work 1rm then perform the following

20 Unbroken “Alternating” Kettlebell Swings

*Rest 90-120 seconds between super sets
*The “Alternating” in todays swing is due to the fact that you will perform this set as 1 Russian Swing, 1 American Swing, 1 Russian Swing, 1 American Swing, etc. The set will total 20 reps with you completing 10 Russian and 10 Americans Swings back and forth.


50 Cal Row
400 Meter Run
30 Cal Row
20 Box Jumps 24/20
10 Muscleups

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)