09.29.2016 Skill Work, KBS, Goblet Squats and Pull Ups

SKILL:

3 Sets

Good Mornings x 8-10 reps  (45#/35#)

Rest 45 seconds

Ring Rows x 10-12 reps 

Rest 45 seconds

Plank from Elbows x 45 seconds

Rest 45 seconds

METCON:

10 Rounds

3 Goblet Squats

4 Pull Ups

5 Kettlebell Swings 1.5/1.0