Wednesday 4/30/14

FITNESS:
15 min of:
10 Push-Ups with Hand Release
15 Wall Ball Shots
20 Kettlebell Swings
rest 3 min, then…
12 min @90% effort
30 sec hollow body hold
5 db man-makers moderate
200m run
rest 6 min, then…
12 min @90% effort:
60 sec FLR
12 walking lunges
5 strict pull ups

BEING:
A1. press @12X1; 2-3×4; rest 45sec
A2. push press @12X1; 4-5×4; rest 3mins
B. emom – push jerk TnG x 5 60% of 1rm – 6mins
C. TGU 20 reps 1.5/1pd alt hands per rep
+
30sec AD or row 97-100% effort
rest 3:30 x 4

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