Monday, 10/3/11

Rony: low handle prowler pulls

Warm-Up:
3 Rounds:
5 Strict Pull-ups
7 Ring Dips
10 Push-ups
15 Squats

Dynamic Warm-Up/Burg WU

Strength:
Seated (on parallel box) Box Jumps: 5 x 2 (5 max doubles)
DE Press: 8 x 3, 60% + bands
JM Press: 5 x 6-8
Abs: Plank Hold 1 x 3 mins

MetCon:
8 RFT of:
6 One-Arm KB Power Snatch (3 each arm)
5 Ring Dips
40m Sprint