Tuesday 12.01.15

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HEALTH

A1. Work up to HEAVIEST for 1 rep of:

Bench Press

Pronated Barbell Rows

+

30 to 45 reps of Lateral Walks (any variation)

 

A2. 1 or 2 sets set of Max reps of 50 to 60% of above + Max L-sit hold

 

B. 2 Minute AMRAP at each station:

TGU + Press (4 min)

Burpee Over Box

Row Cal

 

On Own:

Roll/Stretch: Chest + Quad/Hip-Flexors

FITNESS

A. 5 Waves of:

3-2-1 Bench Press

 

B. 4 Sets of:

20-25 Dips or Close HR Push Ups

15-20 Reverse DB Flys

 

C. 10 Minute AMRAP:

10 DB Push Press

10 DB Burpee DL’s

10 DB Bent-Over Rows

10 DB Curls

400M Row

UA-12574818-1