Thursday 19Dec13
An active recovery day is coming…tomorrow! Take extra time to roll out today before class. Doubling your time on the rower/AD will also help shake out those legs.
Fitness
A. Front Squat 5×2, rest 90 secs
B. Ring Rows 4×8-10, rest 60 secs
C. 15(ish) Min AMRAP: *No new rounds begin after 15 mins!
20 WBS (20/14)
15 Box Jumps (24/20)
10 V-Ups
15 Ball Slams (40/30)
Rest 2 Mins
D. Plank Walk outs 3×4-7 UB
Performance
A. 1 1/4 Front Squats 4×2-3 reps, rest 2 mins
B. Bent Rows 4×10, rest 60
C. 3 Rounds:
30 sec max thrusters (95/65)
30 sec max KB swings to shoulder (32/24)
30 sec max lateral box jumps (no lockout needed)
30 sec max cals rower
rest 4 minutes
* cycle quick, active rest
D. Side Planks 40/20 x2/side