Wednesday, April 10th, 2013

Bend + Upper Body Pull/Upper Body Push + DB or KB Burner
A. Deadlift @ 30×1, 4-6 repetitions x 3 sets, rest 2 minutes between sets.
B1. AMRAP 30 seconds of Ring Rows @ 20×1, x 3 sets, rest 1:30 between sets.
B2. AMRAP 30 seconds of DB Thrusters @ moderate weight x 3 sets, rest 1:30 between sets.
C. AMRAP 12 Minutes of the following:
Run 100 Meters or Row 150 Meters
Kettlebell Swings x 10 repetitions
Switch off every round between your partner