Monday 24March14

Fitness

A1. ME Pull Ups x 5 sets, rest 60

A2. 1 PC + 4 FS x5 sets, rest 60

B. 3 Rounds:

Row 300m

20 Push Press (65/45)

15 Front Squats

10 Burpees

–rest 4 mins–

Performance

A1. Back Squat 3×5 @75%, rest 60 secs

A2. Weighted Pull Ups 3×5, rest 60 secs

B. 10 Min AMRAP:

1 Bar MU (sub with CTB)

1 Wall Walk (toes and nose touch)

3 Cals AB

*Increase 1 rep each round (Bar Mus and Wall Walks)

C. Weighted Plank Hold 3×60 secs (15# – 45#)