Thursday 020917

fire litSWoD:
10 min. to complete…
4×3 Close Grip Bench Press @~70-75% 1RM
5×10 (5/ea) Bottom-Up KB Push Presses
Workout of the Day:
12 min. AMRAP of…
10 Ring Push-Ups
100 Heidens (L=1/R=1)
After Bash:

Tabata any style Jumping Rope
SkinnyFit:
7 Rounds
10 Back Squats
8 Push Press
10 Front Rack Lunges
8 Russian Twists
Endurance:
Run or Ruck
SC: 1 x 8 min, recover 3 min, 1 x 3 min, recover 2 min, 2 x 1 min, recover 1 min, 3 x 30 sec, recover 15 sec.
LC: 1 x 10 min, recover 6 min, 1 x 8 min, recover 3 min, 1 x 3 min, recover 2 min, , 2 x1 min, recover 1 min
ADV: 1 x 15 min, recover 8 min, 1 x 8 min, recover 3 min, 1 x 3 min, recover 2 min, 2 x1 min, recover 1 min

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