SATURDAY 4.27.2019

Warm-up

Bring Sally Up, Bring Sally Down (Push Up)

Tempo Push Ups to the "Bring Sally Up" Song ["Flower" by Moby]. Up when it says up, down when it says down.

A total of 30 up/down reps are possible. Do not collapse to the ground on the downs - control the eccentric and don't lie down at any time.

STRENGTH

Shoulder Press 

10-9-8-7-6-5-4-3-2-1

AHAP

Superset with Tricep Extensions

Overhead Tricep Extension 

Using KB or DB

1-2-3-4-5-6-7-8-9-10

Metcon

"Mercury"

Teams of 2

AMRAP 25:
15/12 Calorie Row
12 Kettlebell Swings 24/16
9 BurpeesAlternate movements

A-Row
B-KB Swing
A-Burpees

B-Row
A-KB Swing
B-Burpees.....