Saturday 7.5.14

Essentials:
A.
5 Sets
Close Grip Bench Press x 8 reps
On the 2min Marks

Rest 5min

B.
15min AMRAP
Ring Pulls x 3 reps
Single Arm DB Press x 5 reps each Arm

Rest 5min

C.
10min Run or Row at recovery pace

Fitness:
A.
5 Sets
Close Grip Bench Press x 5 reps
On the 2min Marks

Rest 5min

B.
15min AMRAP
Pull Up x 3 reps
Hand Stand Push Up x 5 reps

Rest 5min

C.
10min Run or Row at recovery pace

Performance:
A.
5 Sets
Press x 2 reps
On the 2min Marks

Rest 5min

B.
15min AMRAP
Muscle Up x 3 reps
Hand Stand Push Up x 5 reps

Rest 5min

C.
10min Run or Ski Erg at recovery pace