Mon: 1/6/14, Kb

Phase: GPP
Objective: Circuit

Workout: 2:00pm (lunch break)

Warm up:

Some SDHP and head cutters @ 14kg

Squats: 1 x 50

1h Swings: 15-10-5 @ 14kg

Then: 

3 x (1-5) neutral grip pull-up ladder

Then: 

Tailpipe variation from Gym Jones 

3 rounds: 

25 x SDHP @ 36kg

2 handed rack hold @ 36kg kb for length it took to complete SDHP.

(7:10 total time)

Then:

4 x (30/30) push press @ 1 x 14kg kb

(30 sec work, 30 rec rest in oh position, switch arms, repeat)

Then: cool down

1h swings: 15-10-5 @ 14 kg

Joint mobility

Relaxed stretching 

Notes:

Weight: 199#
Nutrition: Fasted for 15 hours
Comments: Had to get creative as I had no access to a rower or any equipment outside of my kettlebells today as it was a snow day. Temps were -23 today.