3.10.12 Strength

Workout
P1 400m Jog
P2 Row/Ride/Ski for duration of jog
Switch, 3 rounds each to warm-up
Then:
DB Complex
Biceps  Curl +
Hi-Pull +
Bent-Over Row +
Thruster +
Lateral Lunge +
Renegade Row 
1st set: 3 rounds of 6 reps each @ 2×10-15#
2nd set: 3 rounds of 4 reps each @ 2×15-20#
3rd set: 3 rounds of 2 reps each @ 2×20-30#
Then:
Man-Makers
10×1 @ 2×20#, Rest 15s between reps
10×1 @ 2×30#, Rest 15s between reps
10×1 @ 2×45#, Rest 15s between reps
Then:
Front Squat (M@115#, F@975#) + 30s Wall Sit
10/30s, 9/30s, 8/30s…
Continue to 1/30s
Then:
Cool Down
 
Results
 John C.
Cindy B.
Christian B.
Crystal S.
Erin E.
John V.
Katie W.
Lisa W.
Darren B.
Robin M.
Latissa H.
Amber C.
Byron Y.
Holli S.
Kelly W.
Ashley M.
Tiffany R.
Kara S.
Andrew R.
Elizabeth F.
Margaret F.
Leah Z.
Alana G.
 
Coach’s Comments
N/A
 
Photos