Monday 12.07.15

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HEALTH

A. Work up to HEAVIEST single of:

DL

+

Max Front Plank

Lying Supine DB/KB Punches x 30-45

 

B. 3 Sets of:

8 to 12 Reverse Hypers

8 to 10 Airborne lunge (each leg)

8 each Banded W’s + Y’s +I’s

 

C. AMRAPs:

1 min Calorie row

2 min TGU

3 min Burpees

2 min TGU

1 min Calorie Row

FITNESS

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

DL’s

 

B. 3 Sets of:

15-20 DB RDL’s

15-20 Standing Band Crunches

 

C. 10 Minute AMRAP:

5 HSPU’s

7 Power Snatches 95/65

9 Burpees

11 KB Swings 2/1.5 pood

13 Wall Balls 20/14

UA-12574818-1