WORKOUT

Performance
600 meter run
21 DB 1 arm Push Press 20/15kg
18 Toe to Bar
15 Front Squat (body weight)
12 DB 1 arm Push Press
9 Toe to Bar
800 meter run
9 DB 1 arm Push Press
12 Toe to Bar
15 Front Squat
18 DB 1 arm Push Press
21 Toe to Bar
600 meter run

Fitness
600 meter run
21 DB 1 arm Push Press 15/10kg
18 Hanging Knee Raise
15 Front Squat (1/2 body weight)
12 DB 1 arm Push Press
9 Hanging Knee Raise
800 meter run
9 DB 1 arm Push Press
12 Hanging Knee Raise
15 Front Squat
18 DB 1 arm Push Press
21 Hanging Knee Raise
600 meter run

THROWBACK THURSDAY

Ali rain running

Hoping the weather is better than this. Jan 2014