Tuesday 10/30/12

A. Four sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Ring Rows x 8-10 reps @ 2111
(get your body as horizontal as possible and stay rigid throughout the movement – tight butt and gut!)
Rest 90 seconds
B. In three minutes, complete the following:
Run 400 Meters
20 Kettlebell Swings
Double-Unders x Max Reps
Score the number of double-unders completed in each set, for a total of three sets. Rest three minutes between sets.

*If on a strength Program complete A & 1 set of C*
A. Three sets, not for time, of:
Handstand Walk x 10-15 Meters
L-Sit x 15-30 seconds
15′ Rope Climb x 2 ascents
(start climbs from a seated position)
B. Six sets of:
Hang Clean + Push Press + Jerk
(perform from high hang – keep chest vertical)
Rest 2 minutes
C. Two sets for times of:
100 Double-Unders
75 Kettlebell Swings (24/16 kg)
50 Push Press (75/55 lbs)
Rest 5 minutes


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