Thursday 10.23.2014

FITNESS

Four sets of:A1. Push Press x 6-8 repsRest 45 secondsA2. Supinated Grip Pullups x 4-6 reps @2111Rest 45 secondsA3. Plank from Elbows x 40-60 secondsRest 45 secondsB. Four sets for max reps of:30 Seconds of Abmat Situps30 Seconds Rest30 Seconds of Burpees to a 6" mark30 Seconds Rest30 Seconds of AirDyne30 Seconds Rest

PERFORMANCE

Four sets of:A1. Push Press x 3-5 repsRest 90 secondsA2. Weighted Supinated Grip Pull-ups x 3-5 repsRest 90 secondsB. Four sets for max reps of:30 Seconds of Abmat Sit-Ups30 Seconds Rest30 Seconds of Burpees to a 6" mark30 Seconds Rest30 Seconds of AirDyne30 Seconds Rest

COMPETITION

45 Minute RTW1 Minute Rowing1 Minute AirDyne1 Minute Bear Crawl1 Minute Single Unders1 Minute Runningx9*All done at easy effort

ENDURANCE

Four sets of:Row 1,000m at your 2K PR PaceRest 4-5 minutes between sets (actively)