Monday 7-8-19

The return we reap from generous actions is not always evident
— Francesco Guicciardini

Crossfit

Strength

4 Rounds:

10x Bench Press - increasing weight

10x Aussie Rows

Rest as needed

Conditioning

5 Rounds: (45/30# Dumbbells)

8x Deadlift

8x Alternating Lunges (4/4)

8x Hang Power Clean

8x Front Squat

8x Calorie Bike

Rest about 90 seconds

Recovery

7 Way Hips

10-15 Reps of Each

Endurance

1) 4 Rounds:

10x Dumbbell Z-Press

5/5x 3 Point Dumbbell Row

Rest as needed

2) 5 Rounds: 30 sec on/30 sec off for max reps

Jumping Ball Slams

Burpees Over Dumbbell

Alternating Dumbbell Snatch

Bike

3) 2 Rounds:

5x Shoulder Scarecrow

25/25m Overhead Kettlebell Carry

6/6x Goblet Curtsy Squats

6x Jefferson Curl