FRIDAY

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STRENGTH

3RM shoulder press
WOD

(For reps)

-4 intervals-

40 sec on – 20 sec off

Power snatch @75/55#

-4 intervals-

40 sec on – 20 sec off

Row for calories 

-4 intervals-

40 sec on – 20 sec off

KB Swings @70/50#

-4 intervals-

40 sec on – 20 sec off

Airdyne for Calories

-4 intervals-

40 sec on – 20 sec off

T2B

-4 intervals-

40 sec on – 20 sec off

Box Jump Overs @24/20″

*after each movements 4th interval you will have 20 seconds to rotate to your next movement

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