2/22/13 Friday
Fitness
A1. Good Mornings @ 3011; 6-8 reps x 3 sets, rest 60 sec
A2. Ring Rows @ 2111; 8-10 reps x 3sets, rest 60 sec
A3. Side Planks x 30 sec/side, rest 60 sec
+
Three rounds for time of:
300-Meter Run
10 Man-Makers
Performance
A1. Romanian Deadlift @ 3011; 6-8 reps x 4 sets; rest 60 sec
A2. L-Sit; accumulate 20-30 sec x 4 sets, rest 60
A3. DB External Rotations @ 2020; 8-10 reps x 4sets, rest 60 sec
*only 1 break allowed on L-Sits
+
2 Rounds for time of:
500m Row
20 Hand Release Push-ups
30 KBS (24/16kg) *games standard on all swings*
400m Run