Friday, October 5th 2018

A) EVERY 3 min for 18 min (6 sets)
3 Strict Press @ 30X1 (65-70% 1RM)
RIGHT INTO ME AB RPMS

B) EVERY 3-4 min for 5 sets
5-10 Dips (work Kip), no rest
5-10 Pushups, no rest
5-10 Seated DB Press, REST

KODAFIT:

Partner work out:
The clock will run for 5 minutes in each phase, the “ACTIVE” partner will do as many reps of the
“ACTIVE” movement as they can in 30 seconds. The “OFF” Partner will then row that number
for calories, as soon as they finish their row the “ACTIVE” partner can begin their 30 seconds of
movement again. Get through as many rounds/reps as possible. Each partner will do 5 minutes
of “ACTIVE” and “OFF” work in each Phase
PHASE 1:
“ACTIVE” Movement: Toes to bar
PHASE 2:
“ACTIVE” Movement: Wall balls (14#)
PHASE 3:
“ACTIVE” Movement: Elevated Ring Rows/Ring Rows