10 Aug 16
SESSION 1
A. Front Squat- in 20 min work up to a heavy single
B. 4 sets
Dual kettlebell front rack reverse lunge x 10 ea leg
rest 60-90 sec
Dual kettlebell front rack squat x 15
rest 60-90 sec
Single arm overhead squat x 5 ea arm
rest 60-90 sec
C. 4 sets
max rep strict TTB
rest 30 sec
max rep kipping TTB
rest 90 sec
SESSION 2
A. 30 Muscle ups for time
B. Run 1 mile - rest the time it took you to run 1 mile
run 800m - rest the time it took you to run 800m - x 2
run 400m - rest the time it took you to run 400m - x 2