Saturday December 27, 2014-

HPA-Gold:
10 Minute Z1 Airdyne
+
4 Sets:
5:00 Airdyne @Grinder pace
Rest 5 min b/w sets

+
10 Minute Z1 Airdyne

HPA- Blue:
For Time:
50 Burpee
100 Wall Balls (20/14)
150 Cal Airdyne
200 Double Undera


HPA - Power
EMOM x 10 mins:
1st - 3-5 Strict HSPU to Deficit wearing weight vest
2nd - 3-5 Pronated Strict Chest to Bar wearing weight vest
+
5 min rest
+
EMOM x 10 mins:
3 CGBP (heavy)
3 Bar Muscle-ups
**no bmu, then do 4 CGBP and 6 CTB**
+
5 min rest
+
EMOM x 10 mins:
1st - 10 supinated ring rows @ 20X0
2nd - 15 Hand Release Push-ups