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Thursday 16Jan14

Fitness

A. Pull Ups-7 working sets (3 reg grip, 2 reverse, 2 wide)

B1. BB Floor Press 3×8-10, rest 60

B2. Russian Swings 3×10-15, get heavy, rest 60

C. 4 Rounds:

Row 300m

20 Burpees

20 Ab Mats

**15 min Cap!

 

 

Performance

A. DB Strict Press 4×4-6/arm, alternating

B1. Bench Press 3×5, rest 60

B2. PC + 8 Lung Steps(4/leg), rest 60

C. For Time:

16 Cals, AB

16 T2B

12 Cals, AB

16 T2B

8 Cals, AB

16 T2B

**10 min cap

 

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