Tuesday, October 10, 2017

PERFORMANCE
.
A) Every 2 minutes X 6 sets:
3 Back Squats
.
B)For Time:
30 – 25 – 20:
Wall Balls, 20#/14#
GHD Sit-Ups
Pull Ups
.
FITNESS
.
A) Every 2 minutes X 6 sets:
5 Back Squats + 150m Run
.
B)For Time:
60-50-40
Situps
30-25-20
Ring Rows
Wall Balls 14/10
.
FIT CAMP
.
A) 5 Cycles for Reps of:
AMRAP In 3min of:
150’ Prowler Push
150m Run
Jump Rope
Rest 2min
.
B)EMOM for 12 mins alternate between:
40 sec Plank Hold
40 sec Side Lying Hip Abduction, ea side

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