3
Jun
6.4.15
It’s my birthday so today’s programming is going to be what I want 🙂
WARM-UP
3 Rounds
10 Burpees
5 Pull-ups
STRENGTH/SKILL
Bench Press 1 @ 80%, 1 @ 90% 1+ @ 100%
Bent Over Row 10 x 3 AHAP
METCON
AMRAP 12:
10 Calorie Row
30 Wall Balls
30 Clusters, 95/65
10 Burpee Pull-ups
Rest 5 Minutes
Repeat the 12 Min AMRAP
EXTRA WORK
Snatch
3×3 at 75%
2×2 at 80%
1×1 at 85%
2×2 at 80%
3×3 at 75%
CORE
3X60 sec Weighted Plank Hold
MOBILITY
2 Min QL
2 Min Psoas
2 Min Iliacus