Friday, July 31, 2015

Fri., July 31, 2015

Friday Workout of the Day

A.
Three sets of:

Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

CW: 105# Barbell for BP
LW: 65# Barbell for BP

B.
Complete as many rounds and reps as possible in 5 minutes of:

5 Burpees
5 Pull-Ups (LW - Supines)

CW: 6 Rds.
LW: 5 Rds, plus 5 Burpees, 2 Pull-ups

Rest exactly 5 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
3 Man-Makers
100 Meter Run Row

CW: 3 Rds. plus 1 MM
LW: 3 Rds. plus 3 MM


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