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Sunday 11/17/13

Strength:

  •  Bench Press x 10, 8, 6, 4,2
  • KB/DB Single arm Bench Row 5 x 5/5 Heavy

MetCon:

  •  10 minute AMRAP
  • Row x 500m
  • Burpees x 10
  • Rest 2 minutes
  • 10 minutes to complete
  • Shoulder Wall Ball Shots x 50 ( No squat, just throws to target.  Rx Men, ball must go above the red line, Rx Women above middle sticker)
  • Sit-ups x 75
  • DU's x 100 (Scaled x 300)

Auxiliary:

  • Glute Ham Raises 3 x 8
  • Handstand holds 3 x 30 sec.
  • Foam roll and mobility x 10 minutes 

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