03/diciembre/13 FT A. Four sets of: Dumbbell Press x 6-8 reps @ 2110 Rest 45 seconds Single Leg Hip Bridge x 6-8 reps each leg @ 3011 Rest 45 seconds Bottom Up Kettlebell Carry x 100′ each arm Rest 45 seconds B. Three rounds for time of: 30 Kettlebell Swings 30 Push-Ups 400 Meter Run PF A. Five sets of: Press x 2-4 reps @ 20X1 Rest 90 seconds Ab-Wheel Roll-Outs x 6-8 reps @ 3020 Rest 90 seconds B. Three rounds for time of: 30 Kettlebell Swings (24/16 kg) 30 Push-Ups 400 Meter Run CT A. Three sets of: Supine Ring Rows x 10-12 reps @ 2111 (get as horizontal as possible) Rest 60 seconds Weighted Stationary Dips x 4-6 reps @ 20X1 Rest 60 seconds B. Five sets for times of: Row 500 Meters 15/12 Handstand Push-Ups 15 Toes to Bar 6/4 Muscle-Ups Rest 4 minutes
Posted on: Tue, 03 Dec 2013 06:14:05 +0000
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