Friday 10-19-18

1a) Bench Press- 4x10. Tempo 5,2,x,0

1b) Lateral Raises- 4x10 Tempo 3,2,x,0

Quick breath

5x:30 sprints on assault bike. Rest 2 minutes or so in between efforts.

Emotm 12

- 20  Hang KB Snatch 35,25 (do one side and then the other. Start on opposite side following round.

- 250 m row. 

-  15 HSPU

-  :30 Super man plank... hands further in front of you. Try and get belly closer to floor as hands reach forward.