6/28/12

Warm Up:

5 minute row

Xfit SWOD:

Session 2, week #3 Shoulder Press

First set @ 75% (5 reps)
Second set @ 85% (3 reps)
Third set @ 95% (1 reps or more)
Forth set @ 50-55% (5×10 reps)

Then…
Kettlebell swings 1:00 on/1:00 off 3x, 55#/35#
*** Every rep under 30 requires you to make up the difference in burpees during rest

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