Speaker Paul Ryan Under Investigation for Russian Ties Following Kettlebell Swing Workout
If you had 1,000,000 dollars to give away, how would you do it?
Warm Up 3
2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
Inch Worm Progressions
16 Mountain Climbers (8/side)
Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
1) 21 Minute EMOTM:
1 – 6-8 Dumbbell Bench Press
2 – 30 Second Barbell Overhead Hold @ 100% Of Strict Press
3 – 5-10 Strict Pull-Ups
*Score only DB Bench Press*
Pick loading you can maintain output for all 10 rounds. Use a band if needed for the Pull-ups. Goal is consistent effort and output across all 7 rounds of each movement.
Metcon (AMRAP - Rounds and Reps)
2) 10 Minute AMRAP:
20 KB Swings
15 Wall Balls 20/14
Metcon (No Measure)
3) Hip Extension: 4 Sets Of 15 Reps
Rest 90-120 seconds between sets. Add load if able.
4) Hollow Position: Accumulate 3 Minutes
Keep track of total time and attempts to complete.
Out of Town WOD
Complete exercises EMOM for 14 Mins
3 Broad Jumps
15 metre Bear Crawl