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TODAY’S WOD:

21-18-15-12-9-6-3 reps for time:
Kettlebell High Pull (70lb/50lb)
Jumping Ball Slams (50lb/25lb)

Post time to Members area. Compare to 11/27/18.

TODAY’S STRENGTH TRAINING:

“Shoulders & Glutes”

1) Rainbow Press x 5 reps
Hip Thrusts with barbell x 25 reps
5 sets. Increase loads. 2-minute rests.

2) Seated Arnold Press x 6
Weighted Hip Extensions x 30
5 sets. Increase loads. 2-minute rests.

3) Seated Front Raise x 5 + Seated Side Lateral Raise x 5 + Seated Bent Over Lateral Raise x 5, rest 30 seconds.
Repeat for 6 sets. Load remains the same for each set but can be different for each exercise.

Post loads for each superset to Members area. Compare to 01/31/19.

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