Thursday July 17th, 2014

Fitness:

A.
4 sets of:
A1. Pull-Ups x 6-8 reps @ 3111
 (use assistance as necessary in order to maintain tempo and rep scheme)
Rest 60 seconds
A2. Goblet Squat x 5 reps @ 3311.   3s in the bottom.  It's hard, but keep torso upright then drive out of bottom
Rest 60 seconds

B.
Complete as many rounds as possible in 5 minutes of:
5 Burpees
10 Wall Balls

Then rest exactly 5 minutes, before completing . . .

As many rounds as possible in 5 minutes of:
10 Toes to Bar ---sub GHD sit-ups or sit-ups based on ability.
10 Jump switch lunges - no weight added

Performance:

Make up Wednesday workout or

Foam roll, mobility. 

+

IF trained yesterday and will be tomorrow, here is aerobic work for today :

3 RFT

Airdyne or Row100 calories

Run 800m