Tuesday 12/17/13

FITNESS:
Complete as many rounds in 30 minutes as you can of:
1 mile Bike
10 Pull-ups
135 pound Bench Press, 15 reps

BEING:
A. PC and SJ build to 90% if feeling it go for something
B. 2 sets
15, 12, 9 all out
PC 115/85#
burpee
rest exactly 10mins
Warm-Down:
10min AD Z1 + mobility work

Notes:
– record score on A shut it down if not feeling it
– all out effort on the 2sets try to go unbroken on pc’s
– stay moving during the rest period

SHE:
A. Row 500m @90%
Rest walk 3 min
x 3

rest 5 min

B.Row 500m @90%
Rest walk 3 min
x 3

rest 5 min

C. Row 500m @90%
Rest walk 3 min
x 3

WILL:
A. 3 sets – Amrap CTB pull up in 60 sec; rest 3 min
B. Row 500m @90%
Rest walk 3 min
x 12

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