10/20/14

MONDAY

am: 

A. 32 min clock 

750m Row @ max effort 

*3:18

rest til 8 min mark 

amrap 5

10 sqT Cleans (135)

10 box jumps

*3+4

rest 5 min 

amrap 10

20 cal AB

40 Double Unders 

6 Back SqT’s @75% *from Rack 

3+60

rest 2 min 

2 min max cal on bio e

*40 Cals on AB (right, ?)

pm: 

A. Single leg Split SqTs 5 x 6 each leg; rest accordingly, ascending in weight 

*done, built to 70's

B. Bent Over Row - 4 sets of heavy 4-6 reps; across in weight, HEAVY 

*165#

C. w/ Partner 

(attach green / black band around ur waste, they will be holding you in band for resistance)

1 min on sprint

:30 off 

1 min on bear crawl 

:30 off

1 min on leap frog 

rest 6 min x 3 

*done, brutal on legs!