Tuesday 30July13

Fitness

A. Floor Press  5×5, rest 90 secs

B. 4 Rounds

15 Burpees

15 KB Swings (1.5/1)

15 Wall Ball (20/14)

C. Weighted Ab Mats 3×15

Performance

A. CG Bench Press 4-5×5, rest 90 secs

4 Rounds:

Row 500m

12 Push Press (135/95)

GHD Sit Ups 2×20, rest 2 mins