2014-04-25 Friday

Extended Warm Up:

1a) 5x5 (each side) One leg two dumbbell RDL
1b) 4x45-60 seconds balancing on Smart Board
1c) 3x20 (each leg) Frisbee-on-rig nerve glide or Banded Hamstring Floss

Workout Of The Day:

Performance

10 rounds, but after every two rounds, complete 2x LOG double kettlebell front rack carry (2x70 lb / 2x44 lb). 
7 Wall balls (20/14)
7 Toes to Bar

Do the final carry after completing all 10 rounds.

Looks like; 
7 wall balls
7 TTB
7 wall balls
7 TTB
2x LOG carry
7 wall balls 
7 TTB
Etc…

Fitness

10 rounds, but after every two rounds, complete 2x LOG double kettlebell front rack carry (2x53 lb / 2x35 lb). 
7 wall balls, (14/10)
7 shotgun or v up

Do the final carry after completing all 10 rounds.

Looks like; 
7 wall balls
7 shotguns
7 wall balls
7 shotguns
2x LOG carry
7 wall balls 
7 shotguns
Etc…

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