Saturday 11/4/17

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Warm-up:

100 m Row

5 Cal Bike

200 m Run

7 Cal Bike

200 m Row

10 Cal Bike


Strength:

Pull-Up/ Ring Rows

*May be weighted or strict

3 x 5 Strict

3x 5 Negative

3 Rounds of:   

10 Reps

Tricep Pulls

https://www.youtube.com/watch?v=N5OeHmqO9J4

Face Pulls

https://www.youtube.com/watch?v=IndIttUTNMU

Conditioning:

10 T2B

20 Cleans

30 Burpees

40 DB Snatch

50 Squat Jumps

:60 Wall Sit

70 Sit-ups

80 KBS

90 Lunges

100 Double Unders