Tuesday 11.03.15

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HEALTH
A.Work up to heaviest for:
5 Bench Press
5 Supinated Barbell Rows

B1. 4 or 5 Sets of:
3 Single arm DB or KB Press (Unbroken/heavy)
10 Slam Balls
*Easy Pace 90 Sec Row or Down and Back Jog

B2. 10 Minute AMRAP:
5 Strict Pull Ups
10 Ring Push Ups or Bar/Ring Dips
50 to 75 JR Singles

C 3 Sets: On Own
12 Pallov Press Banded Core Rotations per Side
Roll/Stretch Lats
Stretch Chest x 60 sec

FITNESS

A. 20 Minute EMOM:

Odd: 3 HEAVY Bench Press

Even: 10 T2B/GHD Sit Ups

B. 20 Minute AMRAP:
20 KB Swings 1.5/1 pood
10 Thrusters 95/65
10 Pull Ups or 5 MU’s
1 Parking Lot Lap
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