Thursday, January 22, 2015

01.22.15

Fitness
A.AMRAP in 12:00
40 wall ball shots @ 20/14
30 jump rope reps
10 pull-ups
B.single leg hamstring PNF X 60 seconds each X 2; rest as needed

Performance
A1.push-jerk X 3 X 4; rest 30 seconds
A2.single arm DB/KB row X 5-7 X 4; rest 30 seconds
A3. run 600 meters (odd sets) and 200 meters (even sets) X 4; rest 2:00
B.straddle PNF X 75 seconds X 2; rest 60 seconds

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