09/07/16

6
Sep

09/07/16

Lift

(Part 1)
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)

(Part 2)
Every 3 minutes, for 15 minutes (5 sets): Bench Press x 4-6 reps

Finisher (6 minute cut off)

Ascending/ decending ladder KB swings 8,7,6…1
pushups 1,2,3….8

Accessory

Three sets of:
Single-Arm DB Row x 8 reps each @ 2111 Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds

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