Tuesday 12.15.15

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HEALTH

A. Work up to Heaviest in each range: (3-5, 8-10, 15-20)

Bench Press

Supinated Ring Rows

Max L-Sit Hold

+

30 to 45 reps of Lateral Walks (any variation)

 

B. 6 Rounds for Time:

5 Reverse Burpees

10 Shoulder Presses

10 Pull Ups

10 Slam Balls

 

FITNESS

A. 5 Waves of:

1-3-5 Bench Press

 

 

B. 4 Sets of:

10-15 Weighted Dips

15-20 Wide Grip Pronated Body Rows

 

C. 5 Rounds of:

10 DB/KB Push Press

10 DB/KB Front Squats

10 DB/KB Thrusters

30 DU’s

30 KB Swings 1.5/1 pood

HEALTH & FITNESS

On Own:

Roll/Stretch: Lats and Chest

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