Double Density

Double Density was a concept I stole from someone I respect..;-).

In the following double density workout we concentrate on shoulder stability and strength utilizing the kettlebell snatch and the 1 arm press and Posterior chain/pulling utilizing the rowing machine, snatch, and ball slam exercises.

Here we go:

5 rounds:

1. Row: 500m, 400m, 300m, 200m, 100m

2. KB snatch: 10e, 8e, 6e, 4e, 2e

3. Ball slam (20-40#): 20, 16, 12, 8, 4

4. 1 arm press: 10e, 8e, 6e, 4e, 2e

Note: This is a strength con. Remember to never trade form and function for a fast time. If any part of your form breaks down then take a break before you resume!