etukyykyt tavoitteena 3 x 4

3mi Easy Run around neighborhood
Time: 29:36
Avg. pace: 9:51
Elevation: 293
Calories: 423

http://connect.garmin.com/activity/142602002

Front Squat
*Set 1 – 3 reps @ 85-90%
*Set 2 – 2 reps @ 90-95%
*Set 3 – 1 rep @ 95-102%
*Set 4 – 3 reps @ 90-95%
*Set 5 – 2 reps @ 95-102%
*Set 6 – 1 rep @ 105+%
Rest 2 minutes between sets

800 Meter Run
50 GHD Back Extension
50 Sit ups

3 rounds

Warm Up: 2 Rounds
12 PVC Pass Through
12 PVC Toe Touch
12 PVC OH Squat
12 PVC Good Morning

Work: Work­ing in pairs, each per­son com­pletes:
50 Russ­ian Twists
50 Small Ball Toe Touches
50 Beam Roll-Ups
50 Side Plank Left
50 Side Plank Right
50 Scis­sor Kicks
50 Knees to Elbows
50 Part­ner MB Toss
50 Super­men
50 Small Ball Leg Circles

Press 5x5
Build each set

3 rounds for time
15 thrusters 95#
12 burpees

30 min AMRAP:

275/ 185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

150 front squats with 14 lb ball
150 sit ups

50-40-30-20-10 of:
-double unders
-sit ups

30 min AMRAP:

115 pound Deadlift, 5 reps
13 Push-ups
9 squat jumps