Montclair 1/27/2017

GUERRILLA CROSSFIT

Strength Training
Pendlay row 3×10

Fitness/Performance workout of the day
1k Row or 800m Run
30 Pull-ups
60 Air squats
30 Ground to overheads 135#/95#
60 Air squats
30 Pull-ups
1k Row or 800m Run

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GUERRILLA HIIT

Workout
5 Minutes to complete
21 Burpees
21 Kettlebell swings
12 Ring pulls

Repeat 2x
Then

2 Minutes to complete
15 Goblet squats
15 Ring pulls

Repeat 2x
Then

1 Minute to complete
9 Lunges
9 Jumping squats

Repeat 2x

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