Monday 6/16/14

FITNESS:
A1. db RDL @2010; 5-7×4; rest 60 sec
A2. db bench press @20X0: 4-6×4; rest 60 sec
B1. db bent over row @3010; 5-7×4; rest 15 sec btw arms; rest 30 sec
B2. front rack walking lunges 10 steps; 4 sets; rest 60 sec
C1. side bridge 50 sec L; 3 sets; rest 30 sec
C2. side bridge 50 sec R; 3 sets; rest 30 sec
C3. sorensen hold 70 sec; 3 sets; rest 90 sec

OPT BEING:
A. back squat @30X1; 3, 2, 1, 3, 2, 1; rest 3mins
+
7 rounds for time
2 MU
3 box jump 36/30″
+
5 sets 80-90% aero
Run 200m
Row 200m
FLR on rings 30sec
rest 90sec

Notes:
– second 3, 2, 1 should be more than the first
– focus on breathing during the emom work
– goal is same pace every row
– if pace drops by more than 2sec terminate the se

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