Fri August 21st, 2015 KFE 150821

WU-Tabata Weighted plank

-Then-

3 rounds

10 KB swings

10 Air Squats

:30 handstand hold

 

Strength/Skill- Sumo Deadlift, find a heavy 5, then 4 x 5 @ 90%

 

WOD-Beach Body Friday

Round 1- 12 minute AMRAP

12 1-legged hip thrusters

12 Heavy Russian KB Swings

4 Burpees with as high as you can jump at the top

 

Round 2-12 minute AMRAP

12 Arnold Press with DB

12 per arm Tricep Kickback with DB

12 Bicep Curls

 

Round 3- 10 minute AMRAP

10 Tuck to modified hollow hold position

10 Pikes

10 wide leg pikes