Tuesday 29Oct13
Fitness
A1. Ring Rows 4×8, rest 60 sec
A2. DB Strict Press 4×5, rest 60 sec
B. 4 Rounds:
5 C&J (135/95)
400m Run
Rest 60 secs
C. 3 Min Plank Hold
Performance
A1. Bent Rows 4×8, rest 60 secs
A2. Strict Press 4×2, rest 60 secs
B. 5 Rounds (New set every fifth minute–0,5,10,15,20):
8 TnG C&J (135/95)
Row 200m AFAP
C. 20 Plank Walk outs