Friday - 5.16.17

Get SWOLE
10 Minutes – Alternate Movements

3 Pull Ups every 30sec

5 USA KB Swings every 30sec (50 / 35)

**This means you have 30sec to complete 3 pull ups.  When you’re done – you rest the remaining time & prepare for KB swings.  Then 30 seconds for 5 USA Swings.   If you start to fall off the wagon – reduce the reps.

Strength – 18 Minutes

Work up to HEAVY 2RM Push Press.  This should be MUCH heavier than your 4RM Z-Press from last week.  Rest at least 45sec between attempts

-then-

6 Rounds – NOT FOR TIME

• 2 Push Press @ 85% 2RM
• 1 Clapping Push Ups
• 10L / 10R Walking Lunges

Finisher

200m Farmer Carry