Tuesday May 6th, 2014

Fitness:

3 Sets of the following:
400 Meter Run or 35/25 Calories on Airdyne
15 Burpees.    Jump and have entire body perpendicular to the ground.
60 Meter Farmer’s Walk - go heavy!! This is a short walk.
15 Calorie Airdyne

Rest the amount of time it took you to complete the set.


Performance:

A.
Two sets, not for time, of:
Rope Climbs x 2-3 ascents
Strict Handstand Push-Ups x 6-10 reps.  DO NOT KIP.
L-Sit x 25-35 seconds

B.
Take 15-20 minutes to build to a heavy Split Jerk.  No more than 20 minutes. Clock starts from an empty barbell. If you want to hit big weight then build quickly.
+

C.
Partner workout

6 total sets for times of:
Row 250 Meters
135/85 lb. Shoulder to Overhead x 10 reps
Burpees Over the Barbell x 20 reps

Partners alterante full rounds. Each partner will complete 3 rounds.