Wednesday 08.19.15

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HEALTH
A. 3 or 4 Sets of:

3 DL
2 or 3 Big Box Jumps
Roll/stretch Lats
B. 4 Sets of:

HandStand Hold/practice x 80 to 90% of Max
10 Lying Barbell Hip Raises
10 ½ Kneel banded Rows (two hands)
10 Hanging Leg raises
-No rest but not metcon

C. 10 to 12 min AMRAP

10 KB Swing
Single arm KB Carry Down and Back
10 Burpee Lateral Bar Jumps

Single arm KB Carry down and back (other arm)

FITNESS

A1. 3 DL’s every 30 Seconds for 5 Minutes
A2. 2 DL’s every 1 Minute for 5 Minutes
A3. 1 DL every 90 Seconds for 5 Lifts

B. 4 Sets of:

30 Second HS Hold
15 DB Bent-Over Rows
30 Second L-Sit
15 Hyperextensions

C. 5 Rounds of:

10 DB Push Press
10 DB Reverse Lunge per Leg
10 DB Hang Power Cleans
10 DB Squats

UA-12574818-1