Monday 04-11-2016

training; 

a1. push press: 2-3 reps x 5 sets; rest 30 seconds

a2. kipping pull-ups: AMRAP (-2) x 5 sets; rest 3-4 minutes

b. tabata sit ups, total score 

this week's skeleton:

Monday - upper CP (strength) training + midline test

Tuesday - aerobic power training

Wednesday - anaerobic capacity test

Thursday - MAP 10 base/zone 1 recovery  

Friday - anaerobic capacity test

Saturday - tag team community workout