Thursday 8.13.2015

"FITNESS" & "PERFORMANCE"

A. Four sets of:Seated Dumbbell Strict Press x 8-10 reps @ 2011Rest 45-60 secondsBent-Over Barbell Rows x 6-8 repsRest 45-60 secondsHollow Hold/Rocks x 30-45 secondsRest 45-60 secondsBand Pull-Aparts x 15-20 reps @ 2011Rest 45-60 secondsB. In teams of two, with one partner working at a time, partners will alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:3 Dumbbell Manmakers12 Box Jumps

"COMPETITION"

Rest Day/Active Recovery

"ENDURANCE"

Six sets of:60 seconds of Rowing @90%Rest 60 seconds60 seconds of Assault Bike @90%Rest 60 seconds