MON 21JUL14

AM
AD 60 sec @90%
slow spin 60 sec
x 16
– rest 5 min every 8 sets

PM
A. BS@20X1; 2,1,1,1; rest 2-3 min
B1. CGBP; 5,5,5,5; rest 30 sec
B2. 1 Wtd. (seated) legless RC 15′; rest 3 min
C. Emom 10 min
odd – PS x 4 (155#), burpee box jump over x 5
even – HSPU x 8-10 unbroken
+
5 sets – constant variance, all sets different order:
[500m row, 8 MU, 8 front rack walking lunge (185#), 10 TTB, 50 DU]
rest 5 min b/t sets

SCORE
A. 335, 345, 375, 405
B1. 225, 225, 235, 235
B2. 20# Vest, Start Seated
C. odd- RX, even, 8 UB HSPU
+
1. 5:12
2. 4:48
3. 5:40
4. 6:03
5. 5:29

Gymnastics
Warmup/Mobility:
Hamstrings Sequence @ 0:30 Each – Seated Pike, Toe Touch, Handstand Pike Stretch

Static Shaping:
3 rounds of:
:30 Hollow Hold on Back
:30 Rest

Conditioning
8 rounds of:
:20 Hollow Rocks
:10 Rest

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