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Wednesday 20Nov13

Fitness

A1. Floor Press 5×5, rest 30 secs

A2. Ring Rows 5×6-8, rest 60 secs

 

B1. 20 UB WBS (20/14)

-rest 20 secs

B2. 15 UB American Style KB Swings (24/16)

-rest 2o secs

B3. 15 UB Burpees

-rest 20 secs

B4. Run 400m

-rest 90 secs

 

 

Performance

A1. DB SP 5×5, *Alternating (exter rot.), rest 30 secs

A2. Weighted Pull Ups 5×3-4 reps, rest 60 secs

 

B1. 25 UB WBS (20/14)

-rest 20 secs

B2. 20 UB American Style KB Swings (28/20)

-rest 2o secs

B3. 25 UB Burpees

-rest 20 secs

B4. 15 T2B

-rest 90 secs

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