Sunday 170910 – Competition

Rest Day

Here’s what’s on tap for Monday’s Competition classes:

Warm up
3 Rounds of
5 Yoga Push ups
10 PVC Cuban Press

A. Double KB Overhead Carry: 3 x 80 m (100% of 100 m 1 Arm Overhead Carry Max)

Rest as needed between rounds.

Note: Use will your 1 arm max in each hand for the Double Kettlebell Overhead Carry.This is hard. If you can’t do your set unbroken that’s ok. Set the weight down, rest at least 30 seconds then resume walking.
B. 4×15-20 Deadlifts (225/155)

C. 15 minute AMRAP:
10 Front Rack Kettlebell Lunges (24/16)
15 Toes to Bar
20 American Kettlebell Swings (32/24)

D. Assault Bike Conditioning
For time: 50 Calories
Rest 1:1
For time: 40 Calories
Rest 1:1
For time: 30 Calories
Rest 1:1
For time: 20 Calories
Rest 1:1
For time: 10 Calories