Fitness and Performance:
Four sets of:
– Seated Overhead Press x 10-12 reps
Rest 45-60 seconds
– Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
– Bent-Over Rows x 6-8 reps
Rest 45-60 seconds
– Band Pull-Aparts x 20 reps @ 2011
Rest 45-60 seconds
Fitness:
In 12 Minutes, Complete as many rounds and reps as possible of the following:
100m Run
5 x Burpees
7 x Box Jumps
Performance:
In 12 Minutes, Complete as many rounds and reps as possible of the following:
3 x Hang Power Cleans (95/55)
5 x Burpees
7 x Box Jumps (24/20)
Rx+
3 x Hang Power Cleans (135/95)
5 x HSPU
7 x Box Jumps (24/20)