(901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018

12/21/15

Fitness

A.

Four sets of:

Ring Rows x 8-10 reps

Rest 45 seconds

Lateral Lunges x 8-10 reps each leg

Rest 45 seconds

Sit ups x 15-20 reps

Rest 45 seconds

B.

Complete as many reps as possible in 7 minutes of:

3 Thrusters (Dumbbell or Barbell)

3 Strict Pull-Ups

6 Thrusters

6 Strict Pull-Ups

9 Thrusters

9 Strict Pull-Ups

12 Thrusters

12 Strict Pull-Ups

15 Thrusters

15 Strict Pull-Ups

Performance

A.

Weighted Pull-Up

In six attempts or less, find your 1-RM Weighted Pull-Up.

Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM

B.

Complete as many reps as possible in 7 minutes of:

3 Thrusters (95/65 lbs.)

3 Pull-Ups

6 Thrusters

6 Pull-Ups

9 Thrusters

9 Pull-Ups

12 Thrusters

12 Pull-Ups

15 Thrusters

15 Pull-Ups

18 Thrusters

18 Pull-Ups

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