May 19, 2015 admin

05/19/15

1. 1mile Run (10min cap)

Rest 5mins

2. 800m Run (5min cap)

Rest 3mins

3. 400m Run (2min cap)

4a. 4×8-10 Ring Rows, rest :30
4b. 4×8-10 Push Ups, rest :30


Competitor’s Program

1. Push Press – build to tough double in 12mins

2a. 3×6-7 Split Squats, 20X1, rest :90
2b. 3×2-5 Muscle Ups, rest :90

3. 7 Sets for equal times:

4 Squat Cleans 165
18 Row Calories
9 Burpees

Rest :90


“Change is the law of life.  And those who look only to the past or present are certain to miss the future.” – John F. Kennedy

Do What Works For You!

Leave a Reply

Your email address will not be published. Required fields are marked *