Wednesday 082416

 (30 MINUTE CAP)29 Lateral Burpees Over The Bar

24 Deadlifts 185/115

24 OH Lunges 45/25

24 KB Swings 53/35

24 Russian Twists 53/35 L+R=1

24 V-Ups

 24 Dumbbell Rows 35/25 L+R=1

24 Goblet Squats 53/35

24 Hang Cleans 135/95 

29 Calorie Row

Friday 081216

4 sets of 5 Minutes each

Every Minute on The Minute 

1 Set 5 Burpees Row For The Rest of The Minute  

2 Set 10 Deadlifts 155/115 Row For The Rest Of The Minute 

3 Set 5 Hang Cleans 135/95 Row For The Rest Of The Minute 

4 Set 5 Overhead Squats 115/75

Score will be the amount of meters at the end of the workout