Kith Workouts – 10/21/15

 In Daily Workout

Kith Workouts for October 21, 2015:

Intensity:

A. 4 HSPU (adjust height) x 4; Rest 30-60 sec between attempts to go UB.

B. 10:00 AMRAP @85%
15 Russian KB swings
10 burpees
30 sec AD @moderate effort
—Rest 10:00

C. 10:00 AMRAP @85%
Row 250 m
8 WB
8 deadlift

Fundamentals:

A1. Close grip bench press @21X1 x 4, rest 60 sec
A2. Supinated Pull-up negatives on a 3 count with 1 sec hold at extension x 3, rest 60 sec x 5

B – Thorough run warm-up

C – Run 50m, walk back x 3

D – For time
Run 800m (2 laps)
Row 600m
Run 400m (1 lap)
Row 200m

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