Wednesday 5/7/14

FITNESS:
jog 800m-1 mile @ easy pace
+
1 set for reps
60 sec hr pushups
rest 60 sec
60 sec jump switch lunges
rest 60 sec
60 sec Wall Sit Stick-ups
rest 60 sec
60 sec Wall facing OHS
Rest 3 min
15 min @90% effort:
25 double unders
3-6 strict pull ups
10 db walking lunges- 30/20lb each hand
rest 5 min
15 min @90% effort:
45 sec FLR on rings
8 db thrusters- moderate
6 renegade rows- moderate

BEING:
A. press cluster @12X1; 2. 2. 2; rest 15sec/rest 3mins x 4
B. push press x 1/SJ x 2; rest 2mins x 6  – build per set
C. emom – double KB Jerk x 5 – 6mins – you pick weight of KB’s
+
4 sets tough effort- 4 sets is all out record rest times
7 thrusters tough build per set
7 burpees AFAP
AD 15sec all out
rest 4-6mins

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