Wednesday June 4th, 2014

Fitness:

A1. Close Grip Bench Press @ 21×1, 4-6 reps x 3 sets, rest 1:30 between sets.
A2. DB Bent Over Row @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets.

B1. DB Tricep Extensions @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
B2. Ring Rows @ 20×1, 6-8 reps perfect form x 3 sets, rest 1 minute

C. Weighted Side Bridges x 20 seconds/each side x 3 sets, rest 1 minute.
D. Turkish Get-Up Practice x 8 Minutes- Quality Sets + Reps

Performance:
3 sets :

A1. 10 reps Push Press unbroken

rest 30 seconds

A2. High Box Jump x 1.1.1.1
(Step down between reps)

Rest 2 minutes

B.
for time: 

Row 500m 

20 pull-ups
30 KBS 70/45
50 burpees
30 KBS  

20 pull-ups
Airdyne 50 calories

grinder workout. Can you stay with it and stay tough throughout? What will you do 20 burpees in?  How about on the Airdyne?


C.
Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed