When I'm in my groove there is no thinking. Everything just happens. ~Ozzie Smith

Tuesday, December 20, 2011

Necessity

Feeling healthy and feeling good about yourself is not a luxury - it's an absolute necessity.


Row
2023 Warm - damper @ 6.5
3290 Work - 15 minutes, every 4 minutes hard damper @ 7.5
523 Cool - damper @6.5

Break for workday ;)

A.
Three sets, not for time, of:
10 Box Jumps x 8-12 reps
10 GHD sit ups
15 second Ring hold to dip 

B.
Six sets for max reps of:
30 seconds of Push press (45 lbs)
Rest 1 minute

15, 17, 16, 17, 15
Rest 5 minutes

C.
Three sets of:
50 Unbroken Russian Kettlebell Swings (24 kg)
Rest 90 seconds

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