AUG 16, 2011
TUESDAY
WORK CAPACITY
Warm Up: 3 Rounds of
10x KB Swings @ 16
10x Goblet Squats
10x Push Ups
50m Sprint
3x Floor Angels 3/3
1) 10 Rounds for time of
5x KB 1 - Arm Snatches 5L/5R @ 24kg
5x Burpees
Rest 5 Minutes (no more no less)
2) 5 Rounds for time of
10x Sand Bag Front Squats @ 80
200m Run with Sandbag @ 80lbs
3) 4 Rounds of
6x Standing Sandbag Keg Lift @ 80lbs 6/6
6x Weighted GHD Raises
6x Standing Ab Wheel Roll Out
40 Sec Side Bridge Hold (40/40)
NEW TO RESCUE STRENGTH? Start Here.
