Tuesday 11/13/12

FITNESS
A. Three sets of:
Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011
(place front foot on a 4″ platform – a plate or stacked plates should work)
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111
Rest 45 seconds
B. For time:
Row 20 Calories
30 Burpees
30 Toes to Bar
30 Walking Lunges with 45/25 lb. Plate Overhead

PERFORMANCE
A. Three sets, not for time, of:
Muscle-Ups x 3-6 reps
L-Sit x 30-45 seconds
Pistols x 5 reps each leg
B. Three sets of:
Jerk Balance x 3 reps
Rest as needed
C. Six sets of:
Power Clean + Jerk
Rest 2 minutes
D. Three sets for times of:
Row 500 Meters
15 Burpees Over the Erg
Rest 2 minutes

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