Tuesday, 8/2/11

Coming soon to a GE Training gym near you! (the cambered bar)

Warm-Up:
3 Rounds:
Prowler Push 20m
10 Burpees
Run 200m

Dynamic Warm-Up/Burg WU

Strength:
DE Press: 9 x 2, 40-50% + bands (speed!)
SS1: One Arm KB Rows 3 x 12
SS1: CG Bench 3 x 12

MetCon:
AMRAP 10:
3 Strict Pull-ups
6 Ring Push-ups
9 DL 135/85#

Skill:
Over-the-bars: get your body over the top of a pull-up bar (feet first)

Endurance:
Prowler Push: 20m on the minute x 10