Monday 11.16.15

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HEALTH

A. Work up to Heaviest/Hardest for:

5 Rep Back Squats

3 Vertical Jumps or 4 Single Leg Vertical Jumps per Leg

+

30 to 45 Total Reps of Shoulder Ext Rotations

 

B. 3 Sets of:

12 to 15 DB/KB RDL’s

15 to 20 Sit-Ups

 

C. For Time:

Wall Ball 40-30-20-10

Mt Climbers 10-20-30-40 (total)

FITNESS

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

Back Squats

 

B. 3 Sets of:

10 Front Squats

15-20 GHD Hip Extensions

 

C. 21-15-9

Single Arm KB OH Walking Lunge (42-30-18) 1.5/1 pood

Burpee Pull/Chin Up

UA-12574818-1