Thursday 6.19.14

Essentials:
A.
3 Rounds Not For Time:
Handstand Hold Knees on Box 30sec
Support Hold on Dip Bar 20sec
Bench Bridge Holds x 60 sec

B.
3 Sets
Body Weight Bulgarian Split Squat x 10-12 reps per Leg
Squat Jumps x 10 meters
On the 4min marks

C.
7min AMRAP
DumbBell Lunge x 7 reps per leg
Lying Leg Raises x 7 reps
Incline Push Ups x 7 reps

Fitness:
A.
3 Rounds Not For Time:
Handstand Hold 45-60sec
Ring Support Hold 20-30sec
Weighted Bench Bridge Holds x 60 sec

B.
3 Sets
Weighted Bulgarian Split Squat x 10-12 reps per Leg
Squat Jumps x 15 meters
On the 4min marks

C.
7min AMRAP
Bar Bell Front Rack Lunge x 7 reps per leg 95/65
Toes to Bar x 7 reps
Push Ups x 7 reps

Performance:
Rest