Tuesday, 9/20/11

BG loving lunges

Warm-Up:
3 Rounds:
10 Ring Dips
10 Ring Rows
Run 200m

Dynamic Warm-Up/Burg WU

Strength:
DE Press: 8 x 1 + bands
A1. DB/KB Bench: 3 x 12
A2. Yates Row: 3 x 12
B1. Triceps: 1 min on x 3
B2. Biceps: 1 min on x 3

MetCon:
For Time:
Row 800m
5 Rounds:
10 Pull-ups
10 Push-ups (hand release)
10 Squat Box Jumps 24/20" (full squat, then jump)
Then, run 800m

Skill:
Ring Handstands, handstand walks