VolkeFit: Bringing the Sexy

A. Power Cleans and Front Squats

Power clean x1 and front squats x3.   I think I did up to 185. 


B. Deadhangs and Bent-Overs

Five rounds:
5 deadhang pull-ups
rest 30 sec
5 bent over rows (95lb)

Done.

C. Metcon
(One person working at a time)

Five rounds:
25 calories on the AirDyne
15 wall balls
20 bell swings (shoulder height) 55lbs
50 double unders.