1/15/13 Tuesday

Fitness

A1. Shoulder Press @ 2111; 6-8 x 4sets; rest 45sec

A2. Double unders; Amrap 60sec; rest 45 sec

A3. Plank from elbows; Amrap 45-60sec; rest 45sec

+

In teams of two:

Complete a 800 meter walk. :)

*Teammates will alternate roles between farmer’s carry and waiter’s carry. Neither team member may move forward until both team members have assumed their positions – one with DBs/KBs at sides, the other with DBs/KBs overhead. Choose the heaviest DBs/KBs you can handle – one set for the farmer’s carry, and one set (presumably lighter) for the waiter’s carry.

Performance

A1. Bench Press @ 20×1; 3-5reps x 4 sets; Rest 90sec

A2. Heavy KB Swings; 15-20 reps x 4; Rest 90sec

+

10min AMRAP of:

10 burpees

100m Run

10 Ring Dips

100m Run