Wed


A. Every 2 min for 10 min (5 sets)

Press x 3 reps

work between 80-90% of 1RM for these


B. 4 Rounds:

    1 min DB Push Press

    1 min DU's

    1 min Wall Balls

    1 min Row (cals)  

    2 min rest

*score is grand total of reps. Like "Ghost", only DU's are counted. Due to only having 3 rowing machines, athletes may start at any of the stations, but must stick to the order shown.


10 days remain for the NBC. Try to hold on till the 31st! I know many of you are having great results so far