Saturday 10.17.20

EMOM 15:00
A: 3 T&G Deadlifts
B: 20 Incline DB Bench Press
C: Rest

Notes:
Use a 16″ or 20″ box to incline your bench press

METCON

10 Round Tabata Mash-Up:
:20 Kettlebell Swings
:10 Rest
:20 Push-Ups
:10 Rest
:20 DB Push Press
:10 Rest

Notes
Perform KB, rest, Push-ups, rest, PP, rest in that order 10 times.(15:00)
KB: You’ll get about 10-12 swings per round so try to go heavy. (32/28/24/20/16)
Push-ups: Strict or scale by performing incline push-ups on a barbell on a rack.
DB Press: Choose a medium-heavy weight.

Warm Up

2 – 3 Rounds:
12 Alt Thoracic Bridges
12 Alt Plank Toe Touches
24 High Knees

Strength

A1. Single Arm DB/KB Upright Row
4 x 8 – 10 Reps Each

A2. Half Kneeling DB/KB Press
4 x 8 – 10 Reps Each

A3. Weighted Sit Ups
4 x 12 – 15 Reps

METCON

10 Round Tabata Mash Up:
:20 DB/KB Swings
:10 Rest
:20 Push-Ups
:10 Rest
:20 Single Arm KB/DB Push Presses
:10 Rest

*Alternate arms each round on the Push Presses. The same can be applied to the DB/KB Swings should you decide to perform Single Arm Swings.