Golden Empire Training

Warm-Up
3 Rounds:
10 clapping push-ups
15 OH Squats
10 KB Swings

Dynamic Warm-Up/Burg WU

Strength:
ME Reverse Band Bench Press*
JM Press: Heavy 5
DB Rollbacks 3 x 15

MetCon:
"JT"
21, 15, 9 reps for time:
HSPU's
Ring Dips
Push-ups
*Wear a 20# vest, if you can handle it!
**Compare to 1/8/11

Endurance:
Run or row: 2 x 200m, 2 x 400m, 2 x 800m