16/11/2016

Perfomance:

A. Two sets of:
400 Meter Run @ 80-85%
Rest 3 minutes

B. Elizabeth
21-15-9
Clean (135/95)
Ring-Dips

Competition:

A. Two sets of:
400 Meter Run @ 80-85%
Rest 3 minutes

B. Elizabeth
21-15-9 Clean (135/95) Ring-Dips
For Max Reps :
4 minutes of Burpees
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight for Females – Use a rack)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead (No rack)

C. 5 Spints 25m

/by