7/1/16 Workout Of The Day

Warm Up

Line Drills

Knee Hugs - Quad Kicks - Samsons - Bird Peckers

- Then -

20 Banded GM's

20 Air Squats

Strength

1:15 Interval

5 x 3

Deadlift w/ 5 Sec Ecc. @ 75%

MetCon

L1

For Time

40 Kettlebell Swings 35/26

20 Burpees Over Box 20"

30 Kettlebell Swings

15 Burpees Over Box

20 Kettlebell Swings

10 Burpees Over Box

10 Kettlebell Swings

5 Burpees Over Box

L2/L3

For Time

40 Kettlebell Swings 53/35

20 Burpees Over Box 24/20"

30 Kettlebell Swings

15 Burpees Over Box

20 Kettlebell Swings

10 Burpees Over Box

10 Kettlebell Swings

5 Burpees Over Box

15 Minute Time Cap

Mobility

Foam Roller Back Roll Out

90 Seconds