Friday 12.11.15

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HEALTH

A. Work up to heaviest/hardest:

Front Squat

Ring Row

+

30 Roll Outs or 45 sec Plank Variations

 

B. 3 Sets of:

12 Face Pulls

8 SL RDL’s (each leg)

 

C. “Fran” 21-15-9

Thrusters (DB, KB, or Bar)

Pull Ups

+ Easy aerobic recovery

FITNESS

A. 9 Sets of: (3, 3, 3, 2, 2, 2, 1, 1, 1)

OHS (2 Second Pause in the Hole)

 

B. 4 Sets of:

10-20 Bent-Over DB Rows

10 DB/KB Goblet Lateral Lunges per Side

 

C. 5 Rounds of:

200M Row

10 Burpees Box Jump Overs 24/20

5 Thrusters 115/85

*1 Minute Rest B/W Rounds

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