July 15, 2015 admin

07/14/15

1a. 4×6-8 DB Floor Press, rest :30
1b. 4×8-12 Ring Rows, rest :30
1c. 4×8 Single Leg Glute Bridge /side – pause 3 secs at top, rest :30

2. AMRAP 6mins:

15 Burpees
15/12 Calories


Competitor’s Program

1. 5-Rep CGBP, 20X3 – build to tough set in 10mins

2a. 3×6 Alternating Front Rack Step Ups, 20/16″, rest :90
2b. 3x Max Unbroken Muscle Ups, rest :90

3. 7 Sets for equal times:

10/8 Row Calories
6 Burpess Over Rower
10 Wall Balls 20/14 – 10/9′

Rest 1:15


“Things don’t have to change the world to be important.” – Steve Jobs

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