Thursday 16Jan14
Fitness
A. Pull Ups-7 working sets (3 reg grip, 2 reverse, 2 wide)
B1. BB Floor Press 3×8-10, rest 60
B2. Russian Swings 3×10-15, get heavy, rest 60
C. 4 Rounds:
Row 300m
20 Burpees
20 Ab Mats
**15 min Cap!
Performance
A. DB Strict Press 4×4-6/arm, alternating
B1. Bench Press 3×5, rest 60
B2. PC + 8 Lung Steps(4/leg), rest 60
C. For Time:
16 Cals, AB
16 T2B
12 Cals, AB
16 T2B
8 Cals, AB
16 T2B
**10 min cap