Tuesday, 8/23/11

BG doing some Russian Swings with the 88

Warm-Up:
3 Rounds:
Prowler Push 20m
10 Pull-ups
5 Box Pistols (each leg--parallel box)

Dynamic Warm-Up/Burg WU

Strength:
Speed Bench: 8 x 3 + bands
A1. HSPU's 3 x 10-15
A2. Chin-ups 3 x 10 (palms toward you)

MetCon:
3 RFT of:
Run 400m
25 Hand Release Push-ups
15 KB Swings 70/35#
*5 Fat Bar Push-Press 150/75# (bar weighs 20#)
*Bar starts on the ground. Do not drop it from overhead.