Wednesday 4/10/13

FITNESS
A. Three sets of:
Pull-Ups x 4-6 reps @ 3111
Rest 60 seconds
Goblet Squats x 6-8 reps @ 31X1
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B. Three rounds for time of:
Pull-Ups x 20 reps
24/16kg Kettlebell Swings x 15 reps
400 Meter Row

PERFORMANCE
A. Three sets, not for time, of:
Handstand Walk x 10-15 meters
Double-Unders x 50 reps
Pistols x 4 each leg
B. Weighted Chest-to-Bar Pull-Up
Take 12-15 minutes to build to a heavy single
C. Three rounds for time of:
50 Kettlebell Swings (32/24 kg)
25 Pull-Ups
Immediately followed by . . .
40/30 Handstand Push-Ups
(Post scores as two separate times.)

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