Tuesday 180508 at Patriot

RX/Performance

A.

Five sets of:
Bench or Floor Press x 2-4 reps @ 20X1
Rest 90 seconds
Barbelll Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
 
 
 

B.

Three rounds for time of:
400 Meter Run
20 Toes to Bar
20 Ring Dips
Level II

A.

Five sets of:
Bench or Floor Press x 2-4 reps @ 20X1
Rest 90 seconds
Barbelll Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
 
 
 

B.

Three rounds for time of:
400 Meter Run
20 Toes to Bar or Knees To Elbow
20 Box Dips
Level I/Fitness

A.

Four sets of:
Dumbbell Press x 6-8 reps @ 2110
Rest 45 seconds
Single-Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 100′ each arm
Rest 45 seconds

B.

Three rounds for time of:
400 Meter Run
30 V-Ups or 20 Hanging Knee Raises
20 Box Dips
Bitnami