Wednesday 18Dec13
Fitness
A1. Weighted Lunges 3×5-6/leg. make these difficult, rest 60 secs
A2. Strict Pull Ups 3xME, rest 90 secs
B. 5 Rounds:
15 KB Swings (24/16)
15 Walking Lunges (2-ct)
15 DUs (x4 singles)
C. Hanging Knee Raises 3×10-15
Performance
A1. Reverse Lunge Steps (back rack) 3×3/leg, rest 60 sec btw legs
A2. Weighted CTB 3×3, rest 60 secs
B. For Time:
Bar MUs 1-2-3-4-5-4-3-2-1
Lunge Steps (135/95) (single count) 2-4-6-8-10-8-6-4-2
Box Jumps (30/24) 2-4-6-8-10-8-6-4-2
C. Evil Wheels 3×12-15