Friday 09.25.15

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HEALTH (Tester)

A. Sumo DL x Find a HEAVY or 2 Rep MAX

MAX Weighted or Least Assisted Pull Up for 1 Rep

Roll/Stretch Posterior Shoulders

 

B. 3 Sets of: (NO Rest)

5 to 10 Pass Through

5 Diagonal Pull-Apart per Side

10 Lateral X Band Walks per Side

30 Russian Twists

 

C. 3 Rounds: “Helen-ish”

12 Pull Ups (8)

21 American KB Swings- 53/35 (15)

Lap around Parking Lot

 

FITNESS

A. 5 Sets of:

5 DL’s off a 45lbs Plate

5 Weighted or Negative Pull Ups

 

B. 3 Sets of:

10-15 BB Good Mornings

15-20 Straight Arm Pull Downs

 

C. “Jackie-ish”

500M Row

25 Thrusters 45/35

30 Pull Ups

25 Thrusters 45/35

500M Row

UA-12574818-1