Wednesday, April 12, 2017

PERFORMANCE
.
A) Every 90 sec for 8 total sets (4/exercise):
1 min of Rope Climbs *Legless is an option
1 min of GHD Sit ups
.
B) 5 Round for Time:
400m Run
21 Deadlift 185/135
.
FITNESS
.
A) Every 90 sec for 8 total sets (4/exercise):
1 min of Ring Dips
1 min of ABMAT Sit ups
.
B) 5 Rounds for Time:
300m Run
15 Deadlifts 135/95
.
FIT CAMP
.
A) 5 Rounds for time:
20 DB Lunges
20 DB Push Press
20 Lateral Plate Stepovers
.
B) 4 Rounds of:
1 minute ME calories on the Rower
Rest 30 secs
1 minute ME Shuttle Run 75’
Rest 30 secs

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