Training 8-26-2016

Warm-up: Joint Mobility/Dynamic

Strength:

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.

Conditioning:

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)