Blog

Wednesday 18Sept13

 

Fitness

2 Rounds NFT:

10-15 of each movement:

RDLs

Squats (BB)

Pull Ups

Ab Mats

KB Swings

 

6 Min AMRAP:

7 Ring Rows

14 Wall Ball Shots (20/14)

21 KB Swings (1.5/1)

 

Rest 4 Mins

 

Repeat 6 Min AMRAP

 

C.  15 Plank Walk Out

 

Performance

2 Rounds NFT:

10-15 of each movement:

RDLs

Squats (BB)

Pull Ups

Ab Mats

KB Swings

 

 

2 Rounds:

Row 5oom

7 HSPUs (-4, 0″)

Row 500m

15 KB Swings (2/1.5)

 

C. 25 Plank Walk Outs

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