Friday 08Nov13

Fitness

A. Front Squat 4×5 60%

*12 Push Ups after each set

B. 20 Min AMRAP:

Run 200m

10 Shoot Throughs

10 Box Jumps (24/20)

10 DB Push Press (40/30)

C. 3×20 Ab Mats, rest 60 secs

Performance

A. Front Squat 4×5 60%

*20 Push Ups after each set

B. 20 Min AMRAP:

Row 300m

10 T2B

10 Box Jumps (24/20)

10 KB Snatch (5/arm) (28/20)

10 Goblet Squats (same # as snatches)

3×30 Ab Mats, rest 60 secs