Friday 6/13/14

FITNESS:
A1. amrap strict pull ups @21X0; 4 sets; rest 1 min
A2. Front squat @31X1; 4-5×4; rest 90 sec
B1. Pendlay row @21X1; 6-7×4; rest 30 sec
B2. JM Press @30X1; 8-10×4; rest 60 sec
C. db bulgarian split squat @2010; 7-10×3; rest 1 min btw legs
D. FLR on floor – accumulate 4 min

OPT BEING:
A. emom – FS @20X0 2-3 65% of 1rm – 8mins speed focus
B. SC build to a max
C1. thruster 8-10; rest 10sec build per set
C2. T2B amrap – 1; rest 3mins x 3
+
3 rounds for time
20 pull ups
20 wall balls 20/14# 10/9′ target

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