Wednesday August 6th, 2014

3 sets: 

A1. Bulgarian split squat @30X0; 8/leg;
rest 90sec
A2. DB or barbell row @20X1; 6-8/arm;
rest 90sec
+

every 2 min  for 4 sets :
 90% effort
12-15 GHD sit-ups or anchored sit-ups
FW 60m --heavy DB>

*scale reps or movements to give yourself a short rest. If you blast through the movements, may shorten rest time or add a few reps.

+
5 rounds for time
Row 400m or Run 400m
20 plate over head walk lunges 45/25#

Fitness verison

A1. same as above

A2. same as above

+

Every 2 minutes for 3 sets complete

10 -12 sit-ups sit-ups anchored

FW 60mm--heavy

10-12 Push-up

+

4 rounds for time

Run or Row 400m

20 plate overhead walking lunges  25#/10#.  Use unweighted lunges if necessary.