Ryan & Janel 141122

Part I: Warmup

Barbell Smash

Lunge Complex with Light KB

Squat Series

KB Deadlift

Single Leg KB Strict Press

Part IIA: Strength

Ryan

4, 3, 2, 2 Pull-Ups (1 Red Band)

3 x 8 Dumbell Rows

 

Janel

4,3,2,2,2 Pull-Ups (2 Red Band)

3 x 8 Alternating Dumbell Rows

Part IIB: Strength

Push Press 4 x 5

12 Alt. Lunges 65 OR

6 L & R Single Leg Deadlifts (no weight)

Part III: Conditioning 

For Time:

10 Thrusters (95)/DB Thrusters (25)

15 Swings 53/30

Part IIII: Stretch