Wednesday 1.16.19

15,000 KB Swing Challenge...

Warm Up:
5 Rounds (1 minute rest each round):
- Band Pull Aparts:  Red Band x 5x20
- Vacuum Trunk Twists:  0x 5x20
- Dips:  10x5, 20x4, 30x3, 40x2, 50x1
- KB Swings:  5x20

Strength Training:
Dips (10x8 with 1 minute rest):
- 10x 10x8 (15 lbs next week)

DB Lateral Raises (5x10 with 1 minute rest):
- 30's x 2x10, 25's x 3x10

Overhead Tricep Extensions (5x12 with 1 minute rest):
- 80x 5x12 (85 lbs next week)

KB Swings (500 reps):
- 70x 16x20, 53x 9x20
- 7500/ 15,000 KB Swings completed

Triceps Finisher:
EZ Bar Pullover to Press:
- 80 x 4x10 with 1:00 rest