Tuesday 4/22/14

Three sets of:
Bulgarian Split Squats x 6-8 reps @ 30X0
Rest 45 seconds
Turkish Get-Ups x 3-4 reps each side
(move slowly, be deliberate in each stage of the movement)
Rest 45 seconds
For time:
10 Wall Ball Shots
10 Pull-Ups
9 Wall Ball Shots
9 Pull-Ups
and so on until..
1 Wall Ball Shot
1 Pull-Up
(advanced athletes should perform chest-to-bar pull-ups)

A. PC build to a max in 8mins
B. Take 90% of A complete 8min amrap of PC
20mins Z1 easy pace AD

– testing
– start clock when at 40-50% of 1rm
– record scores
– easy AD Z1 you can get off and sip water every 5mins for 60sec


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