Friday 10/14/16

A1. Deadlift; 6-8 reps x 3 sets, rest 60sec

A2. Dips; 20-25 reps x 3 sets, rest 60sec

*more advanced athletes may perform the dips from high rings – starting each set with a muscle-up

 

B. Perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500m row, Partner B jumps on and rows while partner A performs the push-ups and swings.

Three rounds/each for time of:

500 Meter Row

15 Sandbag Squats

25 Russian Kettlebell Swings (32/24kg)