Tuesday, 2/10/2015

Basic

Five sets of:

Unsupported Seated Strict Press x 4-5 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

B.

Against a 7-minute running clock, complete:

500 Meter Row/400 m run

As many rounds and reps as possible of:

5 Single Arm Press each arm (db)

10 Box Jump-Overs

C.

Core:45-60 seconds side plank each side

Cardio: 3 minutes Double under Practice

Performance

Five sets of:

Unsupported Seated Strict Press x 4-5 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

B.

Against a 7-minute running clock, complete:

500 Meter Row

As many rounds and reps as possible of:

5 Single Arm Press each arm (55/35 lbs)

10 Box Jump-Overs

Core: 45-60 seconds side plank each side

Cardio: 3 minutes Double under Practice

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