August 11, 2015 admin

08/10/15

1a. 5×6 Trap 3 Raise /arm, rest :30
1b. 5×8 Step Ups /arm, rest :30
1c. 5x:45-:60 Plank Hold, rest :30

2. EMOM x 10:

5 Box Jumps + 10 Russian KB Swings


Competitor’s Program

1. 3×7-8 Split Squats /leg, 30X1, rest :60 b/w legs, rest 2mins

2a. 3×8-10 Step Ups /leg, 31X0, rest :60 b/w legs, rest 2mins – NOT alternating 
2b. 3×6-8 Strict Ring Dips, 20X2, rest :90

3. 10 Sets – as hard as possible with times staying within :02

Row 250m
Rest :60

 

REMINDER:  Please help CFR celebrate its 4-year anniversary on August 15th – CLICK HERE for more details!!!


“Don’t let the behavior of others destroy your inner peace.” – Dalai Lama

How To Get The Most Out Of Your Hour

Leave a Reply

Your email address will not be published.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