Thursday 5.1.14

Essentials:
A.
Two Rounds Not For Time:
Single Unders 30-50 reps
Palms Up Plank Hold 45-60sec
Bent Over Single Arm DB Row x 10 reps

B1.
3 Sets
DB Step Back Lunge x 10 reps per leg
OT 0,4,8 min Marks
B2.
3 Sets
Bulgarian Split Squat x 10 reps per Leg
OT 2,6,10 min Marks

C.
3 Sets each For time:
Sit Ups x 10reps
Box Jumps x 15reps
Wall Balls x 20reps
Rest 1.5min

Fitness:
A.
Two Rounds Not For Time:
Double Unders 30-50 reps
Hand Stand Holds 45-60sec
C2B Pull Ups x 5-8 reps or Muscle Up Transition x 2-4 reps

B1.
3 Sets
DB Opposite Arm Opposite Single Leg RDL x 10 reps per leg
OT 0,4,8 min Marks
B2.
3 Sets
Bulgarian Split Squat x 10 reps per Leg
OT 2,6,10 min Marks

C.
3 Sets each For time:
Toes to Bar x 10reps
Box Jumps x 15reps (24/20)
Wall Balls x 20reps (20/14)
Rest 1.5min

Performance:
Rest