Monday 7/14/14

FITNESS:
A.
4 sets
Back squat @30X1; 3-5
rest 60 sec
amrap strict pull ups
rest 2 min
B.
4 sets
db torso row @30X0; 5-6
rest 60 sec
db incline bench press @30X1; 6-8
rest 90 sec
C.
FLR on rings – accumulate 5 min
D.
Complete as many rounds and reps as possible in 5 minutes of:
Man-Makers x 5 reps
Burpees x 10 reps

OPT BEING:
A. BS @30X1; 3, 2, 1, 3, 2, 1; rest 4mins
B. BB on back reverse lunge 4-5/leg; rest 3mins x 3
+
5, 4, 3, 2, 1 for time 80-90% effort
wall walk
SC 225/135#
rope climb 15′

Notes:
– second 3, 2, 1 more than the first
– grinder pace on 5, 4, 3, 2, 1 workout

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