Tuesday October 14th, 2014

Fitness:

A. DB push press  8-10 reps x 3.  rest 2 minutes

B. Plank or Front leaning rest on rings x 30-50 seconds.  rest 1-2mins

+

for time

50 sit-ups

60 burpees onto a 25# bumper

80/60 calories on rower

time cap is 20 minutes

Performance:

A. Behind-the-Neck Snatch-Grip Push Press; 1 reps x 5 sets; rest 2 minutes

B. Wall-Facing Handstand Holds; 30-50 seconds x 4 sets; rest 2 minutes


+

For time:
50 toes to bar
75 Burpees, jump onto a 45# bumper with full extension.
100/80 Calories Row

time cap is 20 mins. scale the t2b if you think the 20 min cap will come into play.
yes I know you did some burpees and toes to bar yesterday.  It's ok.

“sweat sesh”
45 sec. AD @ 80%
15 sec. @ 40%
30 minutes