tues 12 june 2012

am
aerobic intervals-90s

3 sets:
90s to complete
250m row
amrap burpee over bar in time remaining
rest 3 min
+(rest 6 min)
3 sets:
90s to complete
200m run
amrap double unders in time remaining


pm

CP+CPE

emom for 15-20 min
3 back squat on even min-build per minute
5-12 CTB pullup on odd min-build reps per min (or 1 rope climb population dependent)
+
7 min amrap
10 wallball shot
10 KBS-2pd
50m farmer carry-2/2pd