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Friday 04Oct13

Fitness

A. RDL 5×3, rest 60 secs

 

B. 20 Min EMOM:

odd: 100m Sprint

even: 5 “hard” pull ups

 

C. Plank Hold 3×60 secs, rest as needed between sets

 

 

Performance

A. RDL 4×5, rest 60 secs, climbing

 

B. 20 Min EMOM:

odd: 14 cals rower

even: 7 CTB

 

C. GHD Sit ups 3×15-20

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