Abbreviations

OHS-Over head squats 2HS-Two hand swings 1HS-One hand swing CP-Clean and Press PP-Push Press MP-Military Press CJ-Clean and Jerk OALC-One arm long cycle TGU-Turkish Get-Up WU/JM-warm up and joint mobility AMRAP-as many rounds as possible

Sunday, May 15, 2011

3 Mile Fire House

WU/JM x 10min
A1. Double KB Dead Lift x 5
A2. One Arm Rows x 30" each side
Complete 5 sets
Rest 2min
B1. Double KB Floor Press
B2. See Saw Floor Press'
B3. Static Hold Floor Press
Perform each exercise for 30" x 3 sets
Rest 2min
C1. Push-ups x 15
C2. High Plank x 30"
C3. Walkouts x 10
Complete 3 sets
Rest 2min
D1. Dead Clean and Press x 5 each side
D2. Double Swing x 10
Complete 3 sets
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