Weightlifting
Five Sets:
Bench Press (2-4 reps @ 20X1 )
Rest 60 seconds
Ab-Wheel Roll-Outs (6-8 reps @ 3020 )
(or medball/barbell rollouts)
Rest 60 seconds
Rest 60 seconds
Metcon (Time)
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Ring Dips
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Ring Dips