The aftermath.
6AM EWOD
3 rnds
Row 500m
20 unbroken kbs (choose an appropriate weight)
Run 400m
20 unbroken pushups
Airdyne 25 calories / Row 30 calories
FITNESS
A. Four sets of:
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Single-Arm Dumbbell Bench Press x 6-8 reps each arm
Rest 45 seconds
Double-Under Technique Work x 45-60 seconds
Rest 45 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
24/16 kg Kettlebell Swings x 15 reps
Wall Ball Shots x 10 reps
100 Meter Run
AIM
A. Four sets of:
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Single-Arm Dumbbell Bench Press x 6-8 reps each arm
Rest 45 seconds
Double-Under Technique Work x 45-60 seconds
Rest 45 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
24/16 kg Kettlebell Swings x 15 reps
Wall Ball Shots x 10 reps
100 Meter Run
SPORT
A. Five sets of:
Front Squat x 3 reps @ 85% of 1-RM
Rest 2-3 minutes
B. Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
(Russian swings – only to shoulder height)
Rest 5-7 minutes, and then . . .
C. Four sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
(Challenge yourself to get as far north of 100 reps as possible.)