Monday 01.04.15

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HEALTH

A. Heaviest in each rep Range (3-5 x 2, 8-10, 15-20)

DL

8 Rollouts or 45 Second Plank Variation

+

Roll IT Band

 

B. 3 Sets of:

5 Airborne Lunges (each leg)

8 each Banded W’s + Y’s +I’s

 

C. AMRAP’s:

1 min Calorie row

2 min KB or Db Snatch

3 min Burpees

2 min Squats

1 min Calorie Row

FITNESS

A. 15 Minutes Work Up to a HEAVY:

3 TnG Deadlift

 

B. 12 Minute EMOM:

Odd: 5 TnG Deadlifts (65-75% Part A)

Even: 10 T2B or GHD Sit Ups or 20 Ab Mat Sit Ups

 

C. 7 Minute AMRAP:

7 HSPU’s

7 Snatches or Power Snatches 95/65

7 Lateral Bar Burpees

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