1/22/13 Tuesday

Fitness

A1. Bench Press @ 20×1; 8-10 x 3sets; rest 60sec

A2. Ring Rows @ 2111; 12-15 x 3sets; rest 60sec

A3. Side Planks x 30-60sec/side x 3 sets; rest 60

+

Against a two-minute running clock, complete the following:

400-Meter Run

Dumbbell Ground to Overhead x Max Reps

Rest 2min x 4 sets

 

Performance

Against a 4-minute running clock, complete:

25 KBS (32/24 kg)

400-Meter Run

Max Reps Double-Unders

Rest 4minutes x 4 Sets