09182017

Warm-up 

General Group Warm-up 

Mwod

Down Dog-to-Up Dog 5/5

Twisted Cross

Child Pose

Lizard 

Strength

Strict Press 

4×12-15 reps

Wod

Hand-to-Hand Kettlebell Swing x20

Handle Curl-to-pressx10

Cossak Squatsx10

X4

Rest 30 seconds between movements

Rest 90 seconds between circuits

Use a moderate weight for all all exercises 
Then… 
Tabata:

Russian Swings

Inchworm to Push-ups
Post Mwod

Calf/Ankle Saw

It Smash

Pec Smash
We will be deloading this week. No workout is for time, or meant to be performed with any more than moderate intensity.