16 SEP 2014

4 Rounds of 30/30/30

Back Squat to Push Press

T-Y Flies to Pistol

Burdened Side Plank L/R

Hamstring Curls / TRX Push Ups

Hand to Hand Swings

9 SEP 2014

Work 3:00, Rest 1:00 x 2
AMRAP in 3:00 each couplet, rest
for 1:00 minute between couplets, rest
for 2:00 minutes between rounds

Dead Cleans x 5 (es)
Front Squats x 5 (es)

1/2 Get Up x 5 (es)
Pull Over Sit Up x 10

Press x 5 (es)
Racked Lunges x 10

2 Hand Swing x 10
Rows x 5 (es)