Workout of the Day 20150318

Wednesday 20150318

Warm-up

There and Back Again

10 Leg Swings L&R
Down and Back High Knees
10 Burpees
Down and Back Monster Walk
10 Hollow Rocks or :30 Dead Bug
Down and Back Bear Crawl
10 Super Mans
Down and Back Heels to Glutes
10 Kips

Weightlifting

Shoulder Press (Max set @90%)

Build to 90% then attempt a max set.

Metcon

Metcon (AMRAP - Rounds and Reps)

Kettle Bell Complex AMRAP 10

1 Man Make L&R
2 DKB Swings 53/35
3 Lunge (L&R=1)
4 Single KB Counter Movement Jump (Hold Bell in between legs)