24.5.16 (Tuesday)

A. Conditioning

Tempo Intervals on the 3rd min

2rnds (rotating)

1. Row 400mt + 15-21 Wall Ball
2. Run 400mt + 15-21 Kipping Pull ups
3. 100 du + 10-15 Kipping Ring Dips


B. Strength

Dead lift : 

1 set x 20 reps @ 5kg more than last week
+ 3 sets x 10 reps @ 5kg more than last week
Rest as needed between sets

C. Gymnastics Test

1.Max Reps Strict Mu
2. Max reps Strict Hspu
3. Max Lsit hold

D. Conditioning

For Time

200mt Farmer walk
100mt Sled (30kg/20kg)
50mt Handstand walk