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