Saturday 1.10.14

Essentials:
A.
3 Sets
Dumbbell Shoulder Press x 7 reps
On the 3min Marks

Rest 5min

B.
12min AMRAP
Row x 1000 meters
Incline Push Ups x 40 reps
Burpees x 30 reps
Dumbbell Shoulder to Overhead x 20 Reps

Fitness:
A.
3 Sets
Shoulder Press x 5 reps
On the 3min Marks

Rest 5min

B.
12min AMRAP
Row x 1000 meters
Push Ups x 50 reps
Burpees x 50 reps
Shoulder to Overhead x 50 Reps 95/65

Performance:
A.
3 Sets
Bench Press x 3 reps
On the 3min Marks

Rest 5min

B.
12min AMRAP
Row x 1000 meters
Strict Handstand Push Ups x 50 reps
Burpees x 50 reps
Shoulder to Overhead x 50 Reps 115/80