BasketBall Week 1!!!

Monday

A. emom – 12mins
odd – 7-10 T2B
even – 5-8 OHS 95/65#
B. emom – 12mins
odd – 12 cals Dyne 
even – 12 wall balls 20/14# 10′ target
C. emom – 12mins
odd – 8 PS 75/55# + 20 DU
even – 10 GHD situps
D. emom – 12mins
odd – 6-8 HSPU
even – 6-8 CTB chin ups


Tuesday:
Row or AD 5mins easy pace
+
Row or AD 1min 90% aero
rest 1min x 5
all same pace
+
Row or AD 30sec 90% aero slightly faster than the 1min work
rest 30sec x 10
all same pace
+
Row or AD 1min 90% aero
rest 1mn x 5
all same pace
+
Row or AD 5mins easy pace


Thursday: 

A. FS cluster @30X0; 3. 3. 3; rest 20sec/rest 3mins x 3
+
3 sets 90% effort:
10 BB front rack walk lunges 135/95#
10 KBS 2/1.5pd russian
20 walk lunges unweighted
20 DB snatch 60/40# alt hands per rep
30 ball slam 40/20#
30 box jump sd 24/20″
– rest walk same time as work
– goal is to maintain same pace per set

Saturday

21 PS (95/65#)
9 burpees over bar (vertical  torso)
15 PC&J
9 burpees over bar
9 thrusters
9 burpees over bar Nothing like a little competition to get the weekend going.