Thursday 7.23.2015

"FITNESS"

A. Four sets of:Strict Supinated-Grip Pull-Ups x 4-6 reps @ 21X1 (add weight if possible)Rest 60 secondsLateral Lunge x 6-8 reps each leg @ 2111Rest 60 secondsSide Planks x 30 seconds each sideRest 60 secondsB. Six sets for max reps/cals:30 seconds of BurpeesRest 30 seconds30 seconds of Assault BikeRest 30 seconds

"PERFORMANCE"

A. Five sets of:Weighted Pull-Up x 2-3 reps @ 21X0Rest 60 secondsFront-Leaning Rest on Rings x 45-60 secondsRest 60 secondsB. Six sets for max reps/cals:30 seconds of BurpeesRest 30 seconds30 seconds of Assault BikeRest 30 seconds

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

10 Minute Run Warm-upThen...10 Sets of:Run 2 Minutes @85%Rest 1 MinuteThen...10 Minute Run Cool-Down