Competitors Class Monday 12/23/13

A.
Every minute, on the minute, for 20 minutes:
Odd Minutes – Bench Press x 3 reps (80-85% might be a good guideline)
Even Minutes – Kettlebell Swings x 20 unbroken reps (as heavy as you can keep unbroken)

B.
Three sets of:
Stationary Dips x 15-20 reps
(weight if possible, or bodyweight only if that rep range is ambitious for you without additional weight)
Rest 90 seconds
Weighted Prone Plank Hold x 60-75 seconds
(use chains or stack plates on your back)
Rest 90 seconds

C.
Row, Run, Swim or AirDyne for 15-20 minutes @ 75-80%