October 13, 2015 admin

10/12/15

1a. 3x:20 Farmers Hold / arm, rest :30
1b. 3×6-8 Seated DB Press / arm, rest :30

2. For Time (12min Cap):

2-4-6-8-10-12-14-16-18-20: Row Calories  *Perform 4 Burpees after each set


Competitor’s Program

1. Back Squat: 5-5-5-5-5, rest as needed – each set should be a “working” set

2. 200m Run @ 80% + :60 rest + 400m Run @80% + :90 rest + 200m Run @ 80%

3. 5 Sets:

350m Row
Rest / walk 1:45

Notes: Nikki: 1:17 – 1:17.9.  Neil: 1:08 – 1:08.9.  Jammin: 1:09 – 1:09.9.  Dan: 1:12 – 1:12.9


“Success is nothing more than a few simple disciplines, practiced every day.” – Jim Rohn

How To Bring Passion Back To Your Training

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