Wednesday 20Nov13
Fitness
A1. Floor Press 5×5, rest 30 secs
A2. Ring Rows 5×6-8, rest 60 secs
B1. 20 UB WBS (20/14)
-rest 20 secs
B2. 15 UB American Style KB Swings (24/16)
-rest 2o secs
B3. 15 UB Burpees
-rest 20 secs
B4. Run 400m
-rest 90 secs
Performance
A1. DB SP 5×5, *Alternating (exter rot.), rest 30 secs
A2. Weighted Pull Ups 5×3-4 reps, rest 60 secs
B1. 25 UB WBS (20/14)
-rest 20 secs
B2. 20 UB American Style KB Swings (28/20)
-rest 2o secs
B3. 25 UB Burpees
-rest 20 secs
B4. 15 T2B
-rest 90 secs