October 31, 2019 – Live. Perform. Compete

October 31, 2019 – Live. Perform. Compete

Live

A. Alternating Sets: Ring Pull-Up, Double Kettlebell Front-Racked Squat

3 sets of:
A1. 3-5 Ring Pull-Ups (3010 tempo)Rest 30 secondsA2. 8-10 Double Kettlebell Front-Racked Squats (3111 tempo)Rest 1 minute

B. Alternating Sets: Shoulder Press, Dumbbell Romanian Deadlift

3 sets of:
B1. 6-8 Shoulder Presses (2010 tempo)Rest 30 secondsB2. 10-12 Dumbbell Romanian Deadlifts (3010 tempo)Rest 1 minute

C. Rounds for Reps of Renegade Rows, Russian Kettlebell Swings, and Assault Bike

For 4 Rounds spend 45 seconds on each movement, trying to accumulate as many reps as possible:
Renegade Row @ 17.5/10 kg
Russian Kettlebell Swing @ 28/20 kg
Calories of Assault Bike
Rest for 1 minute

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