Friday, 8/19/11

66C Motto???

Warm-Up:
3 Rounds:
1 Rope Climb
20 Push-ups
10 Squats

Dynamic Warm-Up/Burg WU

Strength-- Go heavy, go hard, go home:
Press: 8 x 1 heavy (all singles, same weight, no failed reps!)
A1. Wide Grip Bench: 3 x 8
A2. Yates Row: 3 x 15
B1. Upright Rows: 3 x 20
B2. Strict Pull-ups: 3 x 15 (use band if needed)
C1. Tricep Work
C2. Bicep Work