12.7.17

Thursday

FITNESS

A.
5 Sets:
Bench Press x 5 reps
Single arm DB Row x 8 reps
*Step ups x 16 reps (8/Leg alt)
*DB or KB loaded at sides

B.
8 x 500m row
1:00 rest between efforts
___________________________________________
PERFORMANCE

A.
5 Sets:
Bench Press x 5 reps
Single arm DB Row x 8 reps
Barbell Front rack Step ups x 16 reps (8/Leg alt)

B.
Every 5:00 for 5 Sets:
:20 MAX EFFORT Assault Bike

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