20100710 – 07h00

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JM + WarmUp5

Lo + Hi (16kg, 24kg)

Basic 12: 45s Lo 20s Hi
Basic 12: 30s Hi 15s Lo
SqBw/SqG: 38s Bw 22s Hi x6
SqBw/SqG: 38s Hi 22s Bw x6

Rollovers (Very Heavy)
L skip R skip (3sets of 1m on each)

75s to complete the following:
Strict Press L x3 + pullups x3, then BrL for the balance of the 75 seconds
repeat R, L, R

90s to complete the following
Pp L/R + pulups x3 + BrW for remaining time
3 sets

weighted pullups and L-sit for time

HRMax= zzz  kcal= yyy