9/17

9.16.2013

9/17

 

Fitness

 

A1)  Pullup 4-6 @ 51A1

*rest 30 sec

 

A2)  Shoulder Press, 4-6 @ 31X1

*4 sets, rest 2 min

 

B1)  Bent-over row 5-5-5-5

*rest 30 sec

 

B2)  Push Press 5-5-5-5

*rest 2 min

 

C)  Powell Raises, 8 @ 30X1

*3 sets, rest 2 min

 

Performance

 

-30 sec AMRAP UB C2B pullup

-30 sec AMRAP burpee

-40 sec max distance row

x5 sets, rest 5 min