Wednesday 10.14.15

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HEALTH

A. 4 or 5 Sets of:

2 Clean Pulls

2 HPC

3 Big Box Jumps (step down)

6 to 8 Slam Balls

 

B. AMRAP Intervals x 5: 1 Minute at each station

Wall Balls

Row Calories

Jump Rope (singles or doubles)

Rest

 

C. On Own: Break up into sets as needed

45 Total Shoulder Ext. Rotations

30 Back Extensions

2 Minutes Side Plank Hold (each side)

FITNESS

A. 20 Minutes find MAX Clean & Jerk

 

B. AMRAP Intervals x 5: 1 Minute at each station

Wall Ball 20/14

Row Calories

50 DU’s (Rest remainder of the minute)

Plank Hold

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