Thursday – 11/26/18

Warm-Up
Coach’s Choice

Workout
A. Every 2min, for 18min (3 sets of each):
Station 1 – 1-arm DB Bench x 12-15/arm
Station 2 – DB Lateral Raise + DB Front Raise x 10/each
Station 3 – Farmer’s Carry x 100 Meters

B. “Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Optional (after class)
A1. GHD Hip extension w/ BB on back; 10 reps x 3 sets
A2. Standing Banded Abs (heavy); 10 reps x 3 sets
A3. 1-sided BB Side bends; 20/side x 3 sets