Tuesday 6.2.2015

"FITNESS"

A. Three sets of:Pull-ups x 4-6 reps @3111Rest 60 secondsTurkish Get Ups x 3 reps/armRest 60 secondsSide Planks x 30 seconds/sideRest 60 secondsB. Complete as many rounds and reps as possible in 10 minutes of:6 Strict Handstand Push-ups or L-Seated Dumbbell Presses9 Pull-ups or Ring Rows12 Cal Bike or Row

"PERFORMANCE"

A. Take 12 minutes to build to today's 1-RM Weighted Pull-upB. Complete as many reps as possible in 10 minutes of:1 Strict Handstand Push-up or L-Seated Dumbbell Press2 Chest-to-Bar Pull-ups2 Strict Handstand Push-ups4 Chest-to-Bar Pull-ups3 Strict Handstand Push-ups6 Chest-to-Bar Pull-ups...and so on

"COMPETITION"

"ENDURANCE"

For times:Run 2 milesRest 10 minutesRun 1 mileRest 10 minutesRun 800 meters