Natalija Killing the Friday strength session. Here she finishes up up with 5 rds of 30/30 swings using a 35lb kettle bell.
Warmup: 3rds
5x Thruster @ 65/45
5x Dislocates
10x situps
1) 5rds
3x Thruster - increase weight until difficult but doable
3x Burpee Broad Jump (Slow)
3/3/3 TTC
2) 5rds
6x Bentover Row @ 95/65
6x plyometric pushups
6x Floor wipers
3) 8rds - Tabata Squats
20 sec deep squats
10 sec rest in bottom postition
4) 5rds
30 sec swings @ 35/20
30 sec rest