5/14/13 Tuesday

Fitness

A1. Dumbbell Shoulder Press @ 2010; 8-10 reps x 4 sets, Rest 45 seconds
A2. Russian Step-Ups; 8-10/leg,  Rest 45 seconds
A3. Side Plank; 30-45 seconds/side, Rest 45 seconds

+

12 minute AMRAP of:
10 Push-Ups
10 Toes to Bar
100 Meter Run

Performance

A. Three sets, not for time, of:
4-6 Wall Climbs
3-6 Unbroken Muscle-Ups
10-15 Toes to Bar

B. Take 20 minutes to build to a heavy Split Jerk.

C. For time:
40 Handstand Push-Ups
60 Pull-Ups

Partition reps however you would like. You do not need to finish all of the handstand push-ups before starting in on pull-ups.

D. For time:
Row 2000 Meters
150 Double-Unders