Saturday, 4/9/11

Warm-Up
3 Rounds:
5 pull-ups
10 push-ups
15 squats

Dynamic Warm-Up/Burg WU

Strength:
ME Press: Go for a new 1RM!
Press: 80% x max reps x 2 sets
Triceps Pressdown with band: 2 x 20

MetCon:
21, 15, 9 reps for time:
HSPU
CTB Pull-ups
Burpees

Endurance:
Run or Row: 1200m, 800m, 400m, 200m, 100m. Rest half completion time.