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Friday 26Sept13

Fitness

A. Front Squat

1×5 60

1×5  70

1×5 75

1×5 75

 

B. Bent Rows 4×10

 

C. 12 Min AMRAP:

Row 500m

15 Burpees

 

D. NFT: Push Ups 3×10-20 (if 20 is easy, do at 31×1 tempo)

 

 

Performance

A. Front Squat

1×5 60

1×5 70

1×5 75

1×5 75

 

B. Bent Rows 4×10

 

C. 12 Min AMRAP:

8/4 Pull Ups

12/6 Push Ups

16 Squats

 

D. NFT: Ring Dips 3×10-20

 

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