Wednesday 18Sept13
Fitness
2 Rounds NFT:
10-15 of each movement:
RDLs
Squats (BB)
Pull Ups
Ab Mats
KB Swings
6 Min AMRAP:
7 Ring Rows
14 Wall Ball Shots (20/14)
21 KB Swings (1.5/1)
Rest 4 Mins
Repeat 6 Min AMRAP
C. 15 Plank Walk Out
Performance
2 Rounds NFT:
10-15 of each movement:
RDLs
Squats (BB)
Pull Ups
Ab Mats
KB Swings
2 Rounds:
Row 5oom
7 HSPUs (-4, 0″)
Row 500m
15 KB Swings (2/1.5)
C. 25 Plank Walk Outs