Monday 11.18.13

Thanksgiving Potluck this Saturday at noon! Sign up by the chalkboard!

Essentials:
A. Close Grip Bench Press (CGBP) – 15,10,15,10 @ 20X1 x 3; rest 90 sec.
B. Bent Over Row (BOR) – 8-10 reps@ 20X0 x3; rest 60 sec
C. Side plank- 30 sec 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 x 3; rest 2 min
B. BOR- 6-8 reps @20X0 x3; rest 90 sec
C. L-sit hold (parallets/matador) – 20-30 sec x3; rest 1 min
D. 200m run @ 110% x 6; rest 3 min.

Performance:
A. CGBP- 5,3,5,3 @ 20X1 x 3; rest 2 min
B. BOR – 4-5 reps @ 20X0 x 3; rest 90 sec
C. Ring l-sit- 20-30 sec x 3; rest 1 min
D. AirDyne -40 sec @ 110% x 6; rest 3:30.