Tuesday, 9/16/14

Warmup:

• Row 500 meters (1:54)
• 3x10 squats
• 3x10 pushups
• 3x10 kettlebell swings (35#)

Strength:

• 1x5 deadlift (135#)

Workout:
3 rounds for time of

• 10 wall ball (20#)
• 10 box jumps (24")
• 5 deadlift (135#)

Time = 7:27

Friday, 9/12/14

Warmup:

• Bike 3/4 mile
• 3x10 air squats
• 3x10 pushups
• 3x10 kettlebell swings

Strength:

• 3x5 deadlift (135#)

Workout:

• 60 wall balls