Wednesday 11.6.13

Essentials:
A. CGBP- 15,10,15,10 @ 20X1; rest 90 sec.
B. BOR – 8-10 reps@ 20X0 x4; rest 60 sec
C. Side plank- accumulate 1 min each x 3; rest 45 sec
D. 1 min all out row; rest 2 min x 6

Fitness:
A. CGBP- 8,4,8,4 @20X1; rest 2 min
B. BOR- 6-8 reps @20X0 x4; rest 90 sec
C. L-sit hold – 20-30 sec x3; rest 1 min
D. 200m run @ 110% x 6; rest 3 min.

Performance:
A. CGBP- 6,2,6,2 @20X1; rest 2 min
B. BOR- 3-5 reps @20X0 x4; rest 90 sec
C. L-sit hold – 25-35 sec x3; rest 1 min
D. 200m run @ 110% x 6; rest 3 min.