Tuesday, 11/30/10

Get some Bobby!

Warm-Up
3 Rounds:
Run 200m
5 Clapping Push-Ups
7 Pull-Ups
10 Squats

Dynamic Warm-Up

Strength:
DE Bench with Bands (light), 60% minus 30#, 8 x 3, 45s rest
Dumbbell Press: 2 x 10

MetCon:
3 Rounds for Time:
20 Box Jumps
15 Strict Pull-ups
10 Stone Shoulders 92#
Carry stone 40m
5 Stone Push-Press
Carry stone back 40m

Endurance:
Run or Row: 30s on, 20s off, 8 rounds