Friday 11.27.15

image

HEALTH

A. Work up to Heaviest/Hardest

3 Front Squat

3 Ring Rows

+

30 Roll Outs or Plank Variations

 

3 Sets of:

6 Diagonal Pull Aparts each Side

15 DB/KB RDL’s

 

C. 21-15-9 (10 Minute Cap)

Row Calories

DB/KB OHS

+

Max Burpees in Remaining Time

FITNESS

A. 20 Minutes find MAX:

OHS

 

B. 4 Sets of:

15 Ring Rows

8 DB Step-Ups per Leg

 

C. 50 Thrusters 75/55

*Every 30 seconds 3 Bar-Over Burpees

UA-12574818-1