October 5, 2015 admin

10/05/15

1a. 4×6-8 DB Bentover Rows /arm, rest :30
1b. 4×12-15 Banded Terminal Knee Extensions /leg, rest :30
1c. 4x:30-:45 Hollow Hold, rest :30

2. For Time:

10 KB Swings
10 Burpees
Rest 1min, x5

Notes:  Choose KB to go unbroken and modify Burpees to keep round under :60.


Competitor’s Program

1. 3×6-8 Back Rack Reverse Lunges, rest 2mins

2a. 3×8 Single Leg Glute Bridge / side, rest :60
2b. 3×5-8 Strict HSPU, 30X1, rest :90

3. 5 Sets:

350m Row
Rest :90

Notes: Neil, 1:09 – 1:09.9.  Nikki, 1:17-1:17.9.  Dan, hard but keep within :02 each time.


“I would prefer even to fail with honor than win by cheating.” – Sophocles

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