Tuesday July 22nd, 2014

Fitness:

A.
3 sets of:
A1. Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
A2. Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds

B.
3 rounds for time of:
20 Kettlebell Swings 55/35  or moderate
10 Single Arm Kettlebell Press 55/35 or moderate
400 Meter Run


Performance:

10 rounds for time :
Row 500m/ row 400m
15 burpees/ 12 burpees

* Record time after 5 rounds and final time.  It's a long one, prepare for a grind and do your best not to be a wuss.

* run heats and if necessary sub 400m run for rounds when rower is not available.
*this workout does not require a huge warm-up, so if there is a rower available when you get to class at 5p or 6p, quick warm-up and get to it. 

*35 minute time cap.