Friday 23.01.15

A: Find max seated one arm DB press, then 5x1 each side

B: 7 rounds, each for max speed and minimum time: 20m prowler sprint, 40/20kg, 8 jumping lunges, 90-120s rest, 20min time cap. S1 6 rounds, S2 5 rounds

C: 3x10-20 back extensions