Monday 17March14

Fitness

A. Pull Ups 5xME, rest 90 secs

B. Back Squat 3×8 @60-65%

C. 3 Rounds:

60 secs AB -Cals

60 secs Curtis Ps

60 secs Burpee Box Jumps (24/20)

60 sec Jumping Pull ups

2 Min Rest

*Start at whatever station you’d like.  You will work for 4 minutes and rest for 2 mins.

Performance

A. Back Squat 5×5 @70%

B. 3 Rounds:

10 Push Press (115/80)

10 Front Squats

10 Push Press

15 T2B

Row 300m

–rest 4 mins–

C. 4×15-25 push ups, rest 60 secs.  Maintain ROM