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Monday Warm Up: 2 rounds Row 250 7 Perfect Pushups Mobility: Strength: Strict Pullups, Varied Grips Advanced, as slow as possible and/or with added weight INT/BEG, with partners or Ring Rows- NO BANDS 1x5 Wide Grip Pronated 1x5 Medium Grip Pronated 1x5 Narrow Grip Pronated 1x5 Suppinated WOD: 1 minute on, 1 minute off for 10 minutes Max Unbroken Kettlebell Swings-- Russian, Power or American Swings ADV 2/1.5 pood INT/BEG 1.5/1 pood or > Go only as high as lumbar curve is not sacrificed. Penalty: If you put the kettle bell down before any minute is up, the ENTIRE CLASS will do 10 burpees for each minute unbroken at the end of the workout. Max penatly: 50 burpees  Comments are closed.
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