Today's Workout:
Scheduling Reminder: We will be following a Holiday Schedule on Monday, October 9th - 7:00am, 8:30am, and 10:00am classes only! PLEASE MAKE SURE YOU ARE SIGNED UP ON MINDBODY.
A. Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

B. “Team Nate”
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53 lbs)

Athletes will complete a full round before switching

SCALED:
No Muscle-up or Handstand Push-up, use these modifications...

4 Strict Pull-ups
8 Hand-Release Push-ups
12 Kettlebell Swings

C. Three sets of:
Dumbbell Floor Press x 8 reps
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
(row the DB to your hip, not your chest)
Rest 90 seconds
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