Thursday 08Aug13
Fitness
A. Weighted Step Up 5/leg x 5 sets, rest 60 secs
B. 3 x max Pull Ups, rest 90 secs
C. 3 Rounds:
500m Row
40 Ab Mats
30 Ball Slams (40/30)
20 DUs (40 singles)
Rest 5 minutes
Performance
A. Lunge 4/leg x 6 sets, rest 60 secs
B. Max sets of pull ups (5/3) in 5 mins
C. 3 Rounds:
15 Push Press (115/75)
20 KB Swings (32/24)
25/15 Push Ups
50 DUs
Rest 5 Mins
D. 25 Plank Walk outs