Monday 04.20.15

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HEALTH

A. 4 Sets of:

5 Reverse Lunges (non-altrnating, w/ pause @ bottom)

3 Dips @ 3101

-Roll and Stretch lats/IT band

B. 3 Sets of:

4 SLRDL’s (each leg)

10 Band Walks or Clamshells per Side

C. 3 Rounds for Time: (12 min cap)

500 m Row (lower damper)

15 Goblet or Front Squats

6 to 10 KTE’s or Leg Raises

FITNESS

A. 5 Sets of:

5 Front Squats 22×1

B. 2 Sets of:

20 per Leg Bulgarian Split Squats

20 Lateral Band Steps or Clamshells per Side

C. For Time:

750M Row

21 KB Swings

21 Goblet Squats

500M Row

15 KB Swings

15 Goblet Squats

250M Row

9 KB Swings

9 KB Goblet Squats

*Men 2 pood/Women 1.5 pood

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