20.June.2014

A.

OHS @30X1 tempo, 10,8,8,6 rest 90sec b/w sets

B.

5min AMRAP:

-100m run

-10 goblet squats (53/35)

rest 3min

5min AMRAP:

-2 wall walks

-20 walking oh lunges (45/35)

 rest 3min

 5min AMRAP:

-5 toes to bar

-10 wall balls

C.

2 sets:

-20 hollow body rocks

-60sec front plank hold on rings

rest90sec

 NOTES:

1. goal is to hold a smooth controlled pace throughout.

2 DO NOT speed out of the back end of the AMRAPs