October 8, 2019 – Strength and Conditioning

3ea way

A. Alternating Sets: Front Squat, Sandbag Front Squat, Single Arm Kettlebell Thruster

6 sets, for quality, of:
A1. 3 Front SquatsA2. 3 Sandbag Front SquatsA3. 6 Single Arm Kettlebell Thrusters*KBT (3ea way)

B. 21-15-9 Shoulder Presses and Strict Pull-Ups

21-15-9 Reps for Time:
Shoulder Press @ 20/15 kg
Strict Pull-Up

C. Body Armour

Body Armour
As many-times through, w/ in a 6minute window…
-3 Single-arm Bottom-up KB press (ea way)
-6 Supermans
-6 Prone press-up
-10 Hollow Rocks
Scoring: Not Scored
Time Cap: 6 minutes

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