Wed, 083017

Strength:
A. Weighted Chin-up 6 x 4 ; heavy across
B1. Db seated preacher curl 7-9 reps x 4 sets each side
B2. Single arm seated SB OH tricep extension 7-9 rep x 4 sets each side
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Conditioning:
A. 750m row x 4; rest 3:30 between – hard aerobic efforts starts to finish ; sustainability being focus
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becomplete:
1. Sled push – 10m-20m-30m-40m-50m-40m-30m-20m-10m. Ahap. Rest 5-6x between
2. Tabata hs hold – :20 on :10 off – goal is 8x. Get a gage of what you can sustain with this.
3. Ghd sit-ups 4 x 25. Rest 2:30 between