1.) Every 2 minutes for 12 minutes 7 Overhead Squat
2.) Chakka
5 rounds
200m Shuttle Run (50m)
15 GHD Sit-ups
10 DB Step Ups 24/20″ 50/35lb
3.) 7 minutes alternating every 30 seconds Hollow Rock/Superman
2.) Chakka
5 rounds
200m Shuttle Run (50m)
15 GHD Sit-ups
10 DB Step Ups 24/20″ 50/35lb
3.) 7 minutes alternating every 30 seconds Hollow Rock/Superman
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Pauly VanderKelen
CLFC
Bench press - Worked up to a single @ 285# then 3x10 @ 225# / 5 x 10 sec L-sit holds on the leg raise machine / 100 one-armed 50# dumbbell muscle snatches in 5:00
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