Thursday 140911

Week 6 Day 4

Warmup:

Prowler: 4 x 40m ( add weight from last)

Pistols: 3 x 10 total ( try and add weight to go overhead!)

Airdyne: 5 min

Main:

D.E. Box Squats w/ chains: 10 x 2 @ 60%

D.E.  Deficit deadlift (3 inch): 10 x 1 @ 65%

Assistance:

Hypers: 5x25 (Light)

Planks 3 x 90 sec (45/25)

GHD Situps: 3 x 25

Rest 1 - 2 Hours

Tabata Front Squat 95/65 for reps

rest 4 min

Tabata Airdyne For Distance

Rest 4 min

Tabata Burpees For Reps

Rest 4 min

Tabata Row For distance

*All out effort for each tabata

AOD