26-SEP-14

A.

-Group Joint Warm Up

3 rds not for time

10 PVC overhead pressing lunges

20 foot sled push

40 DU’s

 

B.

OHS 3-3-1-1-1

 

C.

5 Rds for time (17 min time cap)

5 OHS 115/85#

10 Push Ups

15 Back Rack Lunges (Alt) 115/85#

20 Double Unders

 

D.

10 Perfect air squats

1 min each pec minor

1 min each quad smash

1 min each hamstring smash

 

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