Tuesday 01.05.15

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HEALTH

A. Rep Range sets: (3-5, 8-10 x 2, 15-20)

Pull Ups

KB/DB Shoulder Press

+

Clamshells x 45 per Side

 

B. 4 Sets of:

1 min Airdyne

30 sec max Push Ups

30 sec max Box Jumps

30 Sec max Slam Balls

30 Hollow Hold

Rest 90 sec B/W sets

 

On own:

Roll/Stretch Lats

FITNESS

A. 15 Minutes Work Up to a HEAVY:

5 Rep Push Press

 

B.. 12 Minute EMOM:

Odd: 10 Push Presses

Even: 20 KB Swings 1.5/1 pood

 

C. 7 Minute AMRAP:

14 Cal Row

7 Thrusters 95/65

7 Box Jumps 24/20

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