Late Post

Sorry,

I totally got caught up doing A LOT of office work today including all the movie editing for Project Deprivation which will be viewed this Friday at 6pm.

I’ve got a good hour of footage, so bring some snacks and beverages.

Anyway, here’s today’s workout.

Station 1: 15 second work/15 seconds rest for 10 minutes of the following

• Single Kettlebell clean and press r/l (rest 15 seconds between each arm)

Or

• Double kettlebell clean and press

Rest 1-2 minutes

Station 2:  15 seconds work/ 15 seconds rest alternate between the two movements

• Ring rows
• Suspended knees to chest, hanging knee raises, power wheel, walkouts (pick one)

Finisher: 6 rounds of 20 seconds work/10 seconds rest of air squats. Hold the squat parallel on the 10 second rest.

Enjoy the rest of your evening!!

BTW, the 4th of July workout will be at 8am on the beach.

C’mon Cap!!!