July 23, 2018

July 23, 2018

6 minute clock

200 meter run

14 lateral lunges

14 push ups

14 jumping air squats


- shoot for 2 rounds


5 minute warmup + every 4 minutes x 5

4 front squats + 8 back squats @ 75% of 1rm FS 


for time :
400 meter run
21 wall ball (20/14)
21 kettlebell swings 53/35
400 meter run
15 wall ball
15 kettlebell swings
400 meter run
9 wall ball
9 kettlebell swings

notes :
- rx+ = 11/1o foot wall ball + 70/53 lb kettlebell swings
- level 2 - 35/26 lb kettlebell swings + 14/10 lb wall ball

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