Wednesday September 17th, 2014

a) 5x2 double pause back squat (3 seconds at the bottom, 10 seconds at the top)
b) 3 rounds
     200m run
     25 push ups
(rest 5:00)
c) 3 rounds
     400m run
     25 ghd sit ups
(rest 5:00)
d) 3 rounds
     180' shuttle (45' increments)
       45' unbroken handstand walk