Monday 6/23/14

FITNESS:
A1. db RDL @2010; 4-6×4; rest 60 sec
A2. db bench press @20X0: 4-6×4; rest 60 sec
B1. db bent over row @3010; 4-6×4; rest 15 sec btw arms; rest 30 sec
B2. Rear foot elevated split squat @3010; 6-8×4; rest 60 sec
C1. side bridge 40 sec L; 4 sets; rest 20 sec
C2. side bridge 40 sec R; 4 sets; rest 20 sec
C3. sorensen hold 60 sec; 4 sets; rest 75 sec

OPT BEING:
A. back squat build to a max
– warm up well and go for it if feeling it
+
30 burpee MU for time
– record time for 10reps/20reps/final time
+
5 sets 80% effort
Run 200m
15 GHD situps
15 back ext
40 DU
rest same time set takes all sets same pace (rest walk)
– nice and smooth on the 5sets all should be same pace

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