Wednesday 8.7.13

A1. Shoulder press – 3.3.3.3 @12×2 x 3; rest 1 min
A2. DB Russian step ups – 6-8 reps x 3; rest 1 min
B. DB external rotations- 10-12 reps @ 4010 x3; rest 45 sec
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In teams of two, partners alternate to complete 8 rounds each of:
Box Jump Overs (24″/20″) x 10 reps
100 Meter Run