Thursday, October 8, 2015

Day 2


A. Run 

3 x 400m Run @ 85-90% (rest 3 min after each) 

B. EMOM x 10 Minutes 

Odd: Weighted Mixed Grip Pull-up x 5, climbing 
Even: Hollow Body Rock x 15 rocks; for quality 

C. Superset 

Five sets of,

Ring Dips x 5 reps, weighted, working up in weight 
Romanian Deadlift x 5 reps; 2020 tempo, working up in weight (use straps)

D. MetCon (AMRAP) x 12 Minutes 

200m Run 
15 C2B Pull Ups 
9 Power Clean (115/75) 
Rest 1 minute between efforts

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