Thursday – 11/10/16

A. Four sets of:

Tempo Front Squats x 6 reps @ 31X1

– Rest 3 minutes

*All four sets should be heavy, working sets.

 

B1. Banded Gd mornings; 25 reps x 2 sets, rest 30sec

B2. Single Leg Glute bridge x 10/leg + 20 Glute bridge both legs; x 2 sets, rest 30sec

*From a bench

 

Choose an option below

 

B1. Against a 10-minute running clock, complete the following:

Row 1000 Meters

immediately followed by…

As many rounds and reps as possible of:

40 Double-Unders

30 Wall Balls (20/14 lbs)

20 Dips

 

-Or-

 

B2. Against a 10-minute running clock, complete the following:

Row 1000 Meters

immediately followed by…

As many rounds and reps as possible of:

30 Wall Balls (20/14lbs)

20 Mountain Climbers

10 Push-Ups