Tuesday 11.29.16

A.

Every 90 seconds, for 3 sets of each:

Station 1 – Romanian Deadlift x 6 reps @ 3011 (stick to the tempo – 3 second descent)

Station 2 – Supine Ring Row x 8 reps @ 2111 (get as horizontal as possible)

Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111

B.

Four sets of 3-minute sprints of either:

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

– OR –

“Mary”

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.