Sunday 10/23/16
Warm Up
Trainer’s Choice
First…
Every Minute On the Minute (EMOM) 12 Minutes of:
Minute 1: 8/10 Calorie Bike or Row
Minute 2: 10 Dumbbell Weighted Step Ups
Minute 4: 14 Ball Slams
WOD
75 Calorie Row
75 Push Press
75 Kettlebell Swings
*18 minute cap. For this workout you have the option to break it up any way you want.
I.e. 3 rounds of:
25 Cal Row
25 Push Press
25 KB Swings
LEVEL 1:
15/25lb DB Weighted Step Ups
25/35lb Push Press
18/26lb KB Swings
LEVEL 2:
25/35 DB Weighted Step Ups
45/65lb Push Press
26/35lb KB Swings
LEVEL 3:
35/45lb DB Weighted Step Ups
65/95lb Push Press (advanced: 83/115lb)
35/55lb KB Swings
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