6/11/13

A. Front Squat - 3 x 15; rest 90sec (all sets heavy, warm-up to challenging weight and use that for all sets)

165 UB

B. Shoulder Press - 3 x 15; rest 90sec (all sets heavy; warm-up to challenging weight and use that for all sets)

95 UB for 2 then 10,3,2 on last set

C. Thruster - 3 x 15 for time @ 95#; rest 90sec

R1: 0:32

R2: 0:31

R3: 0:32

+

10min AMRAP @ 85%

Row 500m (2:00-2:05 pace)

Thruster 15 @ 45#

Push-up 5.5.5.5 (rest 5sec b/t reps)

R: 2+307m