Tuesday April 30th, 2013

CoreFit:

Four sets of:
A1. Bench Press x 8-10 reps @ 20X1--important to follow tempo. tempo will dictate the load.
Rest 45 seconds
A2. Pull-Ups x 6-8 reps  -  least band assistance as possible
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

+

3 rounds for time of:
Push Press x 10 reps
Burpee Box Jumps x 10 reps   - step down all reps.
400 Meter Run

CrossFit:
A. Push Press 5,3,1,1,1,1 ---build to a 1RM

Rest 2-3 minutes between sets

+

3 rounds for time of:
Handstand Push-Ups x 10 reps
Pull-Ups x 20 reps
400 Meter Run