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Benchmark Saturday ANGIE 6.10.18 (G)

PRO/ROOKIES: ANGIE 100/50 Pull Ups, 100/60 Push Ups, 100/70 Sit Ups, 100/80 Air Squat

ENDURANCE WOD: EVERY 5 min For 30 min

A. 1 min MAX Cal Ski Erg + 400
B. 1 min MAX DU + 400 m RUN
C. 1 min MAX Assault + 400 m Run

3 min REST then 3 Rounds of 30 sec max mountain climbers + 30 sec max V Ups + 1 min REST.

HEAVY DAY

4 Super Set 20 m Walking loaded Lunges + 8 Shoulder Press
3 Super Set 10 Lateral Lunges one arm kb rack loaded + 8 one arm bottoms up kb press
3 Super Set 8 Narrow grip bench press + 8 Barbell bicep curls
3 Super Set 15 Parallete shoot through + 15 med ball wall ball sit ups



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