07.31.19

Warm-Up
Wall Slides x 10
Pec Activation

Followed by…

Kettlebell Windmills x 5 reps each side

Single-Arm Kettlebell Push Press (left) x 6-8
Waiter Carry (left) x 20-30 yards
Single-Arm Kettlebell Push Press (right) x 6-8
Waiter Carry (right) x 20-30 yards

Kettlebell Snatch (left) x 6-8
Overhead Alternating Reverse Lunges (left) x 6-8 steps
Kettlebell Snatch (right) x 6-8
Overhead Alternating Reverse Lunges (right) x 6-8 steps

Then…

Accessory Work

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps
Station 2 – Landmine Press (Right) x 8-10 reps
Station 3 – 25-30 Banded Overhead Triceps Extensions
Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells

Conditioning
Every minute, on the minute, for 16 minutes (4 sets) for max reps:
Minute 1 – 45 seconds of Assault Bike (for calories)
Minute 2 – 45 seconds of Jumping Lunges
Minute 3 – 45 seconds of Strict Handstand Push-Ups or Dumbbell Strict Press
Minute 4 – 100 Meter Recovery Jog/Walk, move for the entire minute

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