Tuesday 29April14

Fitness

A. Pull Ups 5xME, rest 90

B. Bent Rows 3×10, rest 60                                           

C. 15 Min AMRAP:

Row 300m/7 cals AB

12 Push Ups

12 Box Jump Overs (24/20)

12  Lunges/leg

12 DB Push Press (40/30)

Performance

A1. DB Strict Press 5×4-5/arm, rest 60

A2. Weighted Pull Ups 5×2-3, rest 60

B. 15 Min AMRAP:

7 HSPUs  (scale to Strict Press-75% of 1rm)

14 KB Swings (28/20)

7 CTB

14 Box Jumps (24/20)