Montclair 12/27/2016

GUERRILLA CROSSFIT

Strength Training
Bench press 3×5

Fitness/Performance Workout of the Day
21-15-9
Calorie row
Pull-ups
THEN
21-15-9
Calorie Row
Burpees
THEN
50 Med-ball cleans

Post results to Wodify.
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GUERRILLA HIIT

Workout
20 Seconds dumbbell push press
Rest 20 sec
20 Seconds squat jumps
Rest 20 sec
20 Seconds dumbbell ground to overhead
Rest 20 sec
20 Seconds jumping split lunge
Rest 20 sec
20 Seconds push-ups

Rest 1 Minute
Repeat 4x for a total of 5 rounds

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