Monday 4/14/14

FITNESS:
A1. RDL @2020; 8 reps; 4 sets; rest 30 sec
A2. db bench press @21X1; 10-12 reps; 4 sets; rest 30 sec
A3. db snatch 16 reps alt’ing arms/rep; 4 sets; rest 30 sec
A4. 8 kb windmills; 4 sets; rest 2 min
+
30 sec AD @90%
rest 30 sec
x10

– focus on form and stability for the kb windmills

BEING:
Three sets, not for time, of:
Double-Unders x 30 reps
Pistols x 3-5 reps each leg
L-Pull-Ups x 5-8 reps @ 2110
+
3 sets max effort
Row 250m
15 KBS 2/1.5pd
25 burpees
15 KBS 2/1.5pd
Row 250m
rest 12mins exactly

Notes:
– testing
– goal is best possible time each set
– must rest exactly 12mins no longer
– record scores for each set

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