Tuesday 3.8.16
FOUNDATIONS
A. Every 3 minutes for 15 minutes: push press 5-7 reps
B. 3 rounds for time:
15 burpees over DB
15 DB push jerks (55/35#)
GPP
A. Every 3 minutes for 15 minutes: push press 5-7 reps
B. 3 rounds for time:
15 burpees over DB
15 DB shoulder to overhead
COMPETITION EXTRA
A. 3 sets not for time:
3-5 muscle ups
45-60 sec handstand hold, nose to wall
10 bridge ups
B. For time:
50/35 cal on Assault bike
100 double unders
40/30 cal on Assault bike
80 double unders
30/25 calories on Assault bike
60 double unders
ENDURANCE
Every minute on the minute for 24 minutes:
1 - run to Stella and back
2 - 1 round of "Cindy" (5 pull ups + 10 push ups + 15 airsquats)