Tuesday 1.28.14

Essentials:
A. Bulgarian Split Squat 5reps each leg; OT2min 10min;@3010
+
4 Rounds each for time:
Single Unders 90 seconds @85%
10 Ring Pulls
10 Bench Dips
rest 2 min

Fitness:
A. Step Back Front Rack Lunges; 5reps each leg; OT2min 10min
+
4 Rounds each for time:
DU 90 seconds @85%
5/3 C2B Pull Ups or 10 pull Ups
5/3 Dips
rest 2 min

Performance:
A. Front Squat 2-3reps; OTM 10min; increase load from last week if you completed 30 reps
+
4 Rounds each for time:
Airdyne 90 seconds @85%
5/3 muscle ups
rest 2 min
+
Competitor Session 2:
Airdyne 90 seconds @85%
12/9 CTB pull ups
rest 2 min
x4 sets