Wednesday 7/2/14

FITNESS:
A. Three sets of:
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
Rest exactly 5 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
3 Man-Makers
100 Meter Run

OPT BEING:
A. close grip bench press @30X1; build to a tough triple
B. DB bent torso row @20X1; 6-8/arm; rest 1min btw arms x 3
C. wtd back extention @20X2; 8-10; rest 90sec x 3
+
3 sets all out
8 thrusters heavy build per set
8 burpees AFAP
20 sec AD all out
rest walk 4-6mins
+
10min AD easy pace

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