Wednesday, 131023.

ALL BRIDS- A, B, E.
CHOOSE- C or D.

A. warm up.
      every 2:00 x 3 rounds.
        250m row + 10 handstand push ups (Regionals standard).
B. strength I.
      shoulder to overhead complex, 5x1, rest 1:30.
       (2 push press + 2 push jerk)
C. strength II.
      bench press, 3x8, rest 2:00.
        *add 5# to each set from last week.
D. EMOTM conditioning.
       x12 total sets (6 each exercise).
         odd- 15 wall balls (20/14).
        even- 15 box jumps (24/20).
E. conditioning.
      every 6:00 x 4 sets- 1000m row.
       *start out at a solid pace for first set, then try for negative splits from set 1 to set 4.