19 November 2014 | 619

19 November 2014

Wednesday

 

Supplemental Strength

5 x 8 High Row

5 x 8 Weighted Pull Ups

5 x 8 Pendlay Row

 

Strength

Single Arm Row

5 x 8

GHD Sit Ups

5 x 15 (10)

Every 3:00 Minutes

 

T Bar Row

5 x 8

Ab Bicycles

5 x 20

Every 3:30 Minutes

 

Workout of The Day

4 Rounds

10 Strict Pull Ups

15 Wall Balls 30/20 20/14 16/10

then

4 Rounds

10 Pull Ups

15 Burpees

 

Supplemental Endurance

3 Rounds

12 Elevated Feet Ring Rows

400 Meter Run

 

 

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