Thursday 03Oct13

Fitness

A. Back Squat 1×10 60, 1×10 65, 1×8 70, 1×8 80

B. 3 Rounds AFAP:

10 Thrusters (95/65)

15 Burpees

C. Midline Work:

4 Rounds

5 Plank Walk outs

10 Hanging Knee Raises

Med Ball Glute Ham Raise 30/30

Performance

A. Back Squat 1×10 60, 1×10 65, 1×8 70, 1×8 80

B. AFAP

25 Thrusters (95/65)

300m Row

25 Thrusters

*Don’t waste time on transitions

C. Midline Work:

4 Rounds

7 Plank Walk outs

10 K2E

15 Hip Extensions