Tuesday, January 6, 2014

                                                                                                             Laurien working on the 5x3 Strict Press

Arm/Leg Swings
Row 250m
2 X 10 of:
Kipping Glides
Ab-mat Sit-ups

MOD (20:00 Cap)
Bench Press
Do 5 sets of:
3/2/1 reps, increasing weight each rep and set.
Example 3 reps at 65, 2@70, 1@75 = 1 set.
Next set do 3@70, 2@75, 1@80
You can do smaller or larger jumps, change weights as quickly as possible
Rest no more than 2:00 between sets

7:00 AMRAP of:
7 Toes to Bar
14 HR Push-Ups
21 DU’s
Rx+ = do more rounds

Rest 3:00
Partner 3k Row switching every 200 to 300m
Partner 3k Run alternating 250m

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