Tuesday 30April13

Fitness

A. 12 Minutes OMEM:

Odd: 5 Deadlift

Even: 10 DB Bent Rows

B. Workout

5 Rounds:

7 KB Swings (1.5/1)

21 Ab Mats

14 Burpees

Performance

A. 7 Mins OMEM: 1 Deadlift at 80% of 1RM

B.  Workout

6 Rounds:

2 Heavy Deadlifts

8 Strict Pull Ups

100m SPRINT (like really really fast!)

rest 90 seconds