AUG 19, 2011
FRIDAY
WORK CAPACITY
Warm Up: 4 Rounds of
10x DB RDLs @ 25lbs
10x Air Squats
4x Jump Squats
10x TRX Pikes
1) As many rounds as possible in 40 minutes of the following:
10x DB Thursters @ 25lbs
5x Ankles to Bar
10x Renegade Rows 10/10 @ 25 lbs
800m Run
2) 4 Rounds of
10x GDH Raises
10x Standing Russian Twists 10/10
10x Dip Extension Striaght Leg Raises
60 side Plank Hold (right side 1st round, left side 2nd round, etc...)
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