Monday, 10/31/11

Druck: Front Box Squats
Warm-Up:
3 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Squats

Planche Practice: 5 mins

Dynamic Warm-Up/Burg WU

Beginner Strength:
Press: 2 x 5, 1 x 5+ (max reps)
Squat: 2 x 5, 1 x 5+ (max reps)
Abs: 2 x 20

Int/Advanced Strength:
Speed Press: 8 x 3, 50% + bands
Tate Press: 3 x 10
Abs: 2 x 20

MetCon:
8 RFT of:
Sprint 40m
8 Russian Swings 88/53#
12 Push-ups


Planche Practice:





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