01082013

01082013

PROGRAM A)

1a)3x25 Situps
1 min rest
1b)3x15 Pull-ups
1 min rest

2)Multiply your body weight by 10 and row that distance in meters x 3 with 3 minutes rest

PROGRAM B)

Strength:

1a) 5x5 on the toe split jerks use a weight that will allow you to work on footwork and focus on speed under the bar

1b) 5x5 dip drives @ 110% of jerk

Cond: 4 rounds

10 HSPU

40 WB

400m run


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