Monday – 4/9/18

Warm-Up
2-3 sets (10min):
Single leg RDL x 8/leg
Forward Crawl x 50’
Half Kneeling Single Arm KB Press x 8/arm
+
Warm-up movements below

Workout
A1. Russian Step-Ups; 6-8/leg x 3 sets, rest 30sec
A2. Seated SA DB Press @2111; 8/each x 3 sets, rest 30sec
A3. High/Low Carry; 100 meters x 3 sets, rest 30sec

B. Single Arm OH Walking Lunge steps; 20 steps x 3 sets, rest 60sec
*Switch arms after 10 steps

C. AMRAP in 5 minutes of:
20 Double-Unders
10 Heavy Russian Swings
+
Rest 60sec
+
AMRAP in 5 minutes of:
5 Dumbbell Man-Makers (35/25lbs)
10 Box Jumps

Optional Accessory (after class)

A1. Straight arm Cable Pulldown; 8-10 reps x 4 sets

A2. Reverse Hypers; 20 reps x 4 sets

A3. DB Oblique Side bends (heavy); 20/side x 4 sets