Monday 8/12/14

 Καλημερα ...

INTRO:

A. Warm up

B: strength 4x max strict Pull ups

C. For time: 

2 rounds : 

500m Row

20 pull ups

20 lunges

20 back extensions 

20 push ups

20 wall balls

D. 4x 25 sit ups

FITNESS: 

A. back Squat 4x4@85% 

B. Strict press 4x4 @85% 1x4 @90%

C. For time : 

1000m Row 

80 DU

60 TTB

40 Hang Clean @40/30kg

20 burpees pull ups 

Time cap : 18mins 

D. Hollow Tabata

Performance: 

A. Back squat 4x4@85% 1x max reps @50%

B.4 rounds for time : 

15 OHS @40/30 kg 

400m Run 

15 TTB 

C. Technique: Handstand hold