April 11, 2017

April 11, 2017

dynamic :

partner warmup

2000 meter run


notes :

- alternate every 200 meters 


for time :
100 weighted anchored sit-ups.



notes :
- any form of resistance 


Back Squat - 10 min clock. 3 x 8.  65-75% of 1rm


notes :
- if you did this last week use a heavier load.


Single arm seated OH press - 10 min clock. less weight than lw. 


notes :
3 sets of 12
- static hold with other arm while other is working.

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