7.31.14

A1. DB front rack step up; 8-10/leg x 3; rest 30 sec

10 each set: 25s-30s-30s

A2. Wtd. glute bridge x 15-20; rest 30 sec

20 each set: 50-60-65

A3. Russian KB swing x 15-20 HEAVY; rest 3 min

20 each set: 88-88-88

B1. Pendlay row @21X2; 6-8 x 4; rest 30 sec

8x 105 – 8x115 – 7x115 – 7x115

B2. CGBP @21X2; 6-8 x 4; rest 30 sec

6x165 – 7x165 – 7x165 – 6x165

B3. Double KB front rack carry x 50m; rest 3 min

All 4 sets w/ 55s

C. Accumulate 3 min FLR on rings

1:00 – 1:00 – 1:00

+

10 min amrap @80%:

8 push ups

250m row

25 DU

COMPLETED 6 rounds in 10:08