Tuesday, 3/22/11

Mr. Clean: Yates Rows... Light Weight!!

Warm-Up
4 Rounds:
Sled Drag 40m
8 Clapping Push-ups
12 KB Swings

Dynamic Warm-Up/Burg WU

Strength:
DE Press: 50% + bands, 10 x 2
Bradford Press: 3 x 10 (each side)
Bent Over Rows: 4 x 12

MetCon:
21, 15, 9 reps for time:
Stone Shoulders, 116#
HSPU's (regular, ring, or deficit)

Endurance:
Run or Row: 8 x 200m, 60s rest