10.26.2018

Warm Up

800m run
then,
Tabata alternating (3 rounds)
Kbell push press (left)
Kbell Russian swings
Kbell push press (right)
Kbell Goblet squats

Strength

Bench press; Build, then 5x 5 (across, AHAP

Conditioning

AMRAP 18:00
In partners
200m run ball run*
50 Alternating wall ball (20/14)
50 dumbbell snatch (AHAP)
50 double kettlebell front rack squats (AHAP)

*both partners run, exchange load as desired. Wall balls must alternate rep for rep

Recovery

4:00/ea (2/2)

Posterior chain floss
Lat smash with ball