1/8/13 Tuesday

Fitness

A1. KBS; 20 reps; rest 45sec;

A2. Pull-ups @ 2111; 6-8 x 4 sets; rest 45sec

A3. Barbell Roll Outs; 8-10 ; rest 45sec

+

Three rounds for time of:

15 Pull-Ups

30 Double-Unders or 12″ Box Jump Overs

300 Meter Run/Row

Performance

10 rounds for time:

500m Row

15 Burpees