2.Jan.2018

A. w/a 15min running clock, build to a 8rm split squat/side @20X1

B. w/a 10min running clock, build to a 5rm db push press 

C. 6min AMRAP ladder: 
20 single unders
10alt mountain climbers
5 DB Z-press (moderate)
20 single unders
10alt mountain climbers
10 DB Z-press
20 single unders
10alt mountain climbers
15 DB Z-press
......continue up the ladder increasing Z-press reps by 5.

A. w/a 15min running clock, build to a 3rm front squat 

B. w/a 10min running clock, build to a 1rm push press 

C. 6min AMRAP ladder: 
20 du
10 russian kb swings (Heavy)
5 hspu
20 du
10 russian kb swings
10 hspu
20 du
10 russian kb swings
15 hspu
......continue up the ladder increasing hspu reps by 5.