Thursday 8.28.14

Essentials:
A.
3 Rounds Not For Time:
Rope Hand over hand Sit to Stands x 2-3 reps
Chin over Bar Hold x Max time
Single Unders x Max Unbroken reps

Rest 3min

B.
3 Sets
Bench Glute Bridge x 12 reps
Band Pull A Parts x 12 reps
Arch Body with 2sec hold x 12 reps
On the 4min Marks

Rest 3min

C.
3 Rounds For Total Time:
Run x 100 meters
Farmers carry x 50 meters
Lunge x 25 meters
Goblet Squat x 12 reps
Rest 2min

Fitness:
A.
3 Rounds Not For Time:
Rope Assent x 1-2 reps
Toes to Bar or Chest to Bar Pull Ups x 10-15 reps
Double Unders x 20-30 reps

Rest 3min

B.
3 Sets
Weighted Bench Glute Bridge x 12 reps
Band Pull A Parts x 12 reps
GHD Hip Extensions x 12 reps
On the 4min Marks

Rest 3min

C.
3 Rounds For Total Time:
Run x 100 meters
Farmers carry x 50 meters 55/35 per-hand
Overhead Plate Lunge x 25 meters 35/25
Goblet Squat x 12 reps 55/35
Rest 2min

Performance:
Rest