4/5/13 Friday

Fitness

A1.  Front-Racked Walking Lunges; 8-10/leg 
x 3 sets, Rest 60 seconds

A2. Turkish Get-Ups; 2-3 reps/arm, 
Rest 60 seconds

A3. Side Planks x 30 seconds/side, 
Rest 60 seconds

+

3min AMRAP:

3 Dumbbell Weighted Burpees

6 Renegade Rows

9 Dumbbell Thrusters

Rest 60 seconds between sets,

3 total Sets

 

Performance

3 Sets @ Game pace

5-8 Unbroken Thrusters (100/65)

5-8 Unbroken CTB Pull Ups

Rest 1min

+

Airdyne or Row

:60 sec @ 75%

:60 sec @ 50%

x 5 sets