Tuesday 9.9.14

Essentials:
A.
8min AMRAP
Row Buy In x 500 meter
Kettlebell Swing x 10 reps 35/25
Burpee x 5 reps

Rest 5min

B.
7 Sets
Burpees x 3 reps
Row Sprint x 15 sec
On the Min Marks

Fitness:
A.
8min AMRAP
Row Buy In x 500 meter
Kettlebell Swing x 10 reps 35/25
Burpee x 5 reps

Rest 5min

B.

7 Sets
Burpees x 3 reps
Row Sprint x 15 sec
On the Min Marks

Performance:
A.
8min AMRAP
Row Buy In x 500 meter
Kettlebell Swing x 10 reps 35/25
Burpee x 5 reps

Rest 5min

B.
7 Rounds For Time:
Burpees x 7 reps *6in reach target*
Chest to Bar Pull Ups x 7 reps
+
Competitor Session 2:
A1.
5 Sets
Russian Dips x 5 reps
Rest 30sec
A2.
5 Sets
Muscle Up Slow Negative x 3 reps
Rest 2min