Thursday 5.15.14

Essentials:
A.
3 Sets Not For Time:
Rope Pulls x 2-3 reps
Band Pull A Parts x 10-15
Bulgarian Split Squats x 16-20 total

Rest 5min

B.
3 Sets
DB Step Back Lunges x 6 each Leg
On the 3min Marks

Rest 5min

C.
12min AMRAP:
Burpee x 2 reps
Kettle Bell Swing x 4 reps
Box Jump x 8 reps

Fitness:
A.
3 Sets Not For Time:
Rope Climb x 2-3 reps
Band Pull A Parts x 10-15
Bulgarian Split Squats x 16-20 total

Rest 5min

B.
3 Sets
Bar Bell Front Rack Step Back Lunges x 6 each Leg
On the 3min Marks

Rest 5min

C.
12min AMRAP:
Burpee Pull Ups x 2 reps
Kettle Bell Swing x 4 reps 70/55
Box Jump x 8 reps 24/20

Performance:
Rest