2/22/13 Friday

Fitness

A1. 
Good Mornings @ 3011; 6-8 reps x 3 sets,
rest 60 sec

A2. Ring Rows @ 2111; 8-10 reps x 3sets, rest 60 sec

A3. Side Planks x 30 sec/side, rest 60 sec

+

Three rounds for time of:

300-Meter Run

10 Man-Makers

 

Performance

A1. 
Romanian Deadlift @ 3011; 6-8 reps x 4 sets; rest 60 sec

A2. L-Sit; accumulate 20-30 sec x 4 sets, rest 60

A3. DB External Rotations @ 2020; 8-10 reps x 4sets, rest 60 sec

*only 1 break allowed on L-Sits

+

2 Rounds for time of:

500m Row

20 Hand Release Push-ups

30 KBS (24/16kg) *games standard on all swings*

400m Run