07/06/15

Warm up:

Bike around neighborhood

Dynamic arm circles

2 rounds 

Pass throughs x 10

Push-ups x 10

KB swings x 5

4 sets

A1:Bench press  7.5.3.3 @75/85/95/105/115/115

A2:Front Leaning Rest x 45 sec

A3: Weighted Hip Bridges x 25-30 reps

Then Metcon

Whitten:

5 rounds ( I used substitutions )

22 KB swings

22 Box Jumps or Step ups

400m run /500m row

22 Burpees

22 wall balls/ overhead alternating lunges #35 plate.

42 min even 😳

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