Friday 9.19.14

Essentials:
A.
5 Sets
Ring Pulls x Amrap 30sec
Bench Dips x amrap 30sec
On the 2min Mark

Rest 3min

B.
3 Rounds each For Time:
Run x 600 meters
Kettlebell Swing x 15 reps
Burpee Box Jumps x 10 reps
Rest 2min

Rest 3min

C.
Squat Mobility Hold x 2:30min

Fitness:
A.
5 Sets
Strict Pull Ups x Amrap 20sec
Dips x Amrap 20sec
On the 2min Mark

Rest 3min

B.
3 Rounds each For Time:
Run x 800 meters
Pull Ups x 15 reps
Burpee Box Jumps x 10 reps 24/20
Rest 2min

Rest 3min

C.
Squat Mobility Hold x 2:30min

Performance:
A.
5 Sets
Strict Ring Pull Ups x 5 Reps
Russian Dips x 5 reps
On the 2min Mark

Rest 3min

B.
3 Rounds each For Time:
Run x 800 meters
Chest to Bar Pull Ups x 15 reps
Burpee Box Jumps x 10 reps 30/24
Rest 2min

Rest 3min

C.
Squat Mobility Hold x 2:30min