A. One minute ON and one minute OFF for 12 minutes complete 30 American
Kettlebell swings (50lbs/35lbs). All 30 reps must be completed in the minute.
If reps are not completed then take 1 penalty for each rep and record.
B. Every 3 minutes on the 3 minutes for 15 minutes do 3 Deadlifts,
Increase load. Then every 3 minutes on the 3 minutes for 9
minutes do 1RM.
C. Skill (not for time): 50 per leg, single-leg Glute Bridge
D. Mobility 101 @ 10:00 am
Points of Interest: The Latissimus Dorsi/Trapezius/Shoulders/Pectorals
E. Strength 101 @ 6:00 pm
Back Squat 8 sets of 2 repetitions @ 80% 1RM (same load from last week). Rest 2 minutes.
Shoulder Press 3-3-3-2-2-1-1-1 repetitions for load. Building for a 1RM. Rest 2 minutes.
Record your scores to Members Area.