Friday 10.30.15

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HEALTH

A. 5 Sets of:

3 Front Squat @ 4201 (80 to 90% of test)

5 Ring Rows @ 3101

Roll T-spine/Mobilize Pecs

 

B. 3 Sets of:

10 Banded Face Pulls

10 Barbell Glute Bridges

5 to 8 Supported Leg Raises

 

C. 30-20-10 (10 Min Cap)

Pull Ups or Jumping Pull Ups

Heavy KB Swing

Wall Balls

 

On Own. Beach Body?!

FITNESS

A. 9 Sets of: (5, 5, 5, 3, 3, 3, 1, 1, 1)

Front Squats

*10-15 Ring Rows B/W sets

 

B.. 3 Sets of:

15-20 DB/KB Bulgarian Split Squats

15-20 Banded Rows

 

C. 3 Minutes: 95/65

9 Power Snatches

15 Power Cleans

21 S2OH

*In remaining time: AMRAP OHS!

UA-12574818-1