Tuesday 4.19.16
FOUNDATIONS
A. Single arm DB push press 10-10-10
DB bent over rows 12-15 reps
-rest 2 min between sets-
B. 3 rounds for time of:
30 cal row
20 push ups
10 KBS
5 burpees
GPP
A. Single arm DB push press 10-10-10
DB bent over rows 12-15 reps
-rest 2 min between sets-
B. 3 rounds for time of:
40 cal row
30 push ups
20 KBS (70/53#)
10 burpees
rest 2 minutes
COMPETITION EXTRA
A. 3 sets each for quality:
10 powell raises (each arm)
20 overhead band pulls
20 band face pulls
ENDURANCE
2 sets for time:
800m run
-rest 2 minutes-
400m run
-rest 3 minutes-
200m run
-rest 4 minutes-