Thu 16JUN16

AM
A) Row 35 min eASY

2:15-2:20 pace. 7549 meters.

B) Gymnastic Warmup 15 min

Gymnastic bodies planche progression work.

PM
A1) Strict Handstand Push-up @1010 – amrap set; rest 30 sec

23, 18, 15, 14

A2)Deadlift Tng x 3 HEAVY, w/ 3 sec lower; rest 120 sec x 4 sets

365, 395, 405, 415

B1) Ring push elevated; 12-15 x 5; rest 45 sec

All 15 reps with feet on 20″ box, rings near ground.

B2) American Kettlebell Swing; 15,15,15,15,15; rest 45 sec

All 70#

C1)Muscle up + ring dip; 3 MU + Amrap ring dip -3; rest 30 sec

20, 12, 9, 8

C2) GHD Raise @31X0; 12-15 x 4; rest 2 min

15 each set. Tough.

D)Front Leaning Rest
30 sec on/30 sec off

Completed 3 sets followed by planche work.

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