FRIDAY 16.05.2014

Friday 16.05.2014

A: 7 rounds of 20m prowler push , 40kg/20kg (choose weight so that you can run, it's not a walk), work rest ratio about 1:6 (example: 20m in 5s, rest 30s). If you slow down to much, rest longer, scale weight or stop!

B: shoulder press 7x2 @85-90% of 1RM

C: 3x for quality and reps: max plank hold (go for 30s increments) immediately followed by max rep unbroken OH squat, 115/ 75lbs