Group Training - Tuesday (11-15-16)


1) 4 x 5 Barbell Box Squat (90 sec rest between sets)

2) 4 x 7 Barbell Bench Press (90 sec rest between sets)


Accessory: Rest 60 sec between rounds

a) 3 x 10ea Weighted/BW Step-ups

b) 3 x 12ea Dumbbell Single-Arm Row

c) 3 x 30-40sec Hollow Body Hold


Conditioning: Complete all reps (time cap 20:00):

30 Wall Ball

30 Ring Row

30 Slam Ball Shoulder

30 Push-ups/Pin

30 Kettlebell Swing

30 Med Ball Crunch

500m run (Outside - back parking lot: down to end of parking lot and back 3 times)

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