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Thursday, November 21, 2013

A.

4 sets of:

2-4 Back Squat @ 30X1

Rest 90 seconds

8-10 Single-Arm Dumbbell Row each arm @ 2111

Rest 90 seconds

Then For time:

1K Row

then immediately…

Complete 5 rounds for time of:

10 Overhead Squat (115/75)

15 Pull-Ups

B.

4 sets of:

8-10 Back Squat@ 3011

Rest 45 seconds

8-10 Single-Arm Dumbbell Row each arm @ 2111

Rest 45 seconds

15-20 Partnered Leg Tosses

Rest 45 seconds

Then for time:

3 rounds of:

15 Dumbbell Thrusters

400m Run

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