Friday 10.09.15

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HEALTH
A. 4 Sets of:

3 Sumo DL @ 4102 (80 to 90% of Test)

3 Chin Ups @ 3101 (80 to 90% of Test)

 

B. 3 or 4 Sets of: (no rest)

6 Barbell Rows (pronated)

30 Second side Plank (each side)

 

C. 4 Rounds of: (10 Minute Cap)

15 American KB Swings

10 Burpee Lateral Bar Jumps (1 rep is a burpee w/ a jump over and back)

 

D. On Own:

30 Lateral X Band Walks each side

Roll/Stretch:

-Posterior Shoulder or Traps

-Hamstring Stretch

FITNESS

A. 20 Minute EMOM:

Odd: 5 DL’s

Even: 5 Strict/Weighted Pull/Chin/Muscle Ups

 

B. 5 Rounds of:

15 Wall Balls 20/14

10 OHS 75/55

5 Bar Facing Burpees

UA-12574818-1