10.01.2013
Warm Up 2 Rounds 10 Scap Push Ups 10 Push Press (45/35) Row 250m Strength/Skill 4 Sets A1: Push Press x 4-6 reps – Rest 45 seconds A2: Ring Dips x AMRPAP-2 Or 2-3 Negatives @ 40A1 – Rest 45 seconds A3: Hollow Rocks/Hold 20 seconds – Rest 45 seconds MetCon 30 seconds of work …