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