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Monday, December 16, 2013

A.
5 sets of:
3-5 Back Squat @ 30X1
Rest 90 seconds
10-12 Dumbbell External Rotation each arm @ 2110
Rest 90 seconds
Then
3 rounds for time of:
30 Wall Ball Shots (20/14)
20 Toes to Bar

B.
3 sets of:
8-10 Back Squat @ 30X1
Rest 60 seconds
10-12 Dumbbell External Rotations each arm @ 2110
Rest 60 seconds
8-10 Ring Rows @ 2111
Rest 60 seconds
Then
3 rounds for time of:
30 Wall Ball Shots
20 Toes to Bar

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