Friday 12.04.15

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HEALTH

A. Work up to Heaviest/Hardest:

1 Rep Sumo DL

1 Chin Up

+

30 Supine Punches each Arm

 

B. 3 Sets of:

12 Wide Ring Rows

12 DB Lateral Raises

10 Hanging Oblique Raises

 

C. 4 Sets of MAX reps of:

30 sec Airdyne

30 sec Russian KB Swings (heavy)

5 Big Jump Burpees

1 Minute Rest

FITNESS

A. 10 Minute EMOM:

3 DL’s (pull while standing on a 45lbs plate)

 

B. 10 Minute EMOM:

3-5 Strict C2B Pull Ups or Strick MU’s

 

C. 2 Rounds of: 1 Minute at each station

Thrusters 75/55

Power Snatch 75/55

Bar Over Burpees

Rest

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