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.