Wednesday – 31.10.18


Warm up-

3 Rounds-

5 Hand release push ups
5 Triceps dips


Dumbbell Bench press 5 x 5
Inclined dumbbell bench press 3 x 10
Incline dumbbell fly 3 x 10

Dumbbell triceps extension, Seated 3 x 10
Dumbbell kickback 3 x 15


Warm up-

400m Run

4 Rounds-

5 Jump Squats
5 Kettlebell swings


Power Clean


For time-

50 WallBall shots
40 Kettlebell swings
30 Box jumps
20 Power Clean
10 Lateral Burpees

Demo video-


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