Tuesday 6/28/16

Performance

Warm-up (short one today)

2rnds of 5 reps each of MP 3

+

A1. DB Bench Press (1sec pause at top); 8-10 reps x 3 sets, rest 45sec

A2. COVP Supinated hold; 20-30 seconds x 3 sets, rest 45sec

A3. Supinated Grip Bent-Over Barbell Rows; 8-10 reps x 3 sets, rest 45sec

A4. Band Pull-Aparts @2011; 20 reps x 3 sets, rest 45sec

 

B. Every minute, on the minute, for 20 minutes:

Minute 1 – 20 Double-Unders + 1 Rope Climb

Minute 2 – 30sec of Farmers Carry (light to medium load)

Minute 3 – 15/12 Cals on AirDyne or Assault Bike

Minute 4 – 6-8 Sandbag Squats (Zercher carry or Bear Hug)

*If you can not perform DU’s spend 45sec practicing them