MONDAY 4-11-16

WARM UP3X
300 m run
10 X Wall facing squats
10X Spiderman push up
5 X each side DB Row (in plank)

STRENGTH
BACKSQUAT

65% x 5
75% X5
85 % X 5
50% X 10
CONDITIONING 19min total
TABATA 20 sec on 10 sec rest for 8 Rounds before moving to the next
8 Rounds
A) Max PISTOLS Alternating Leg
Rest 1 min (between stations)
8 Rounds
B) max Push ups
Rest 1 min
8 Rounds

C) Max SIT UPS

1 min Rest

8 Rounds

D) Max Cal Row

 

Score is Totals of..
A) Pistols
B) Push Ups
C) Sit Ups

D) Cal Row

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