Monday 2/25/13


FITNESS
A. Four sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 seconds
Romanian Deadlifts x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 12-15 reps @ 2011
Rest 45 seconds
B. In teams of two, partners alternate to complete 5 sets each of:
Goblet Squats x 10 reps
Kettlebell Swings x 15 reps
100 Meter Run

PERFORMANCE
A. Three sets, not for time, of:
Toes to Bar x 10-12 reps
Double-Unders x 50 reps
Handstand Push-Ups x 5-15 reps
(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. Adjust the reps based on your ability and whether you chose strict or kipping.)
B. For time:
Row 1000 Meters
15 Wall Climbs
Run 1200 Meters
Rest exactly 6 minutes, and then . . .
C. For time:
Row 1500 Meters
10 Wall Climbs
Run 800 Meters
Rest exactly 6 minutes, and then . . .
D. For time:
Row 2000 Meters
5 Wall Climbs
Run 400 Meters

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