Thursday, 10/13/11

Everybody loves DU's!! (except Vic)
Warm-Up:
5 mins of Front Lever Practice
3 Rounds:
5 Strict Pull-ups
8 Ring Push-ups
15 Squats

Dynamic Warm-Up/Burg WU

Beginner Strength:
Squat: 2 x 5, 1 x 5+ (max reps)
HSPU: 3 x max reps, 2 min rest between

Int/Advanced Strength:
Reverse Grip Bench: 1, 1, 1, 1, 1 (1RM)
  --Keep all 5 working sets at or above 90%
Ring HSPU: 3 x max reps
  --If you get less than 5 reps on each set, do HSPU's

MetCon:
4 Rounds for reps/time:
Max Rep Bodyweight Floor Press (your weight on the bar)
Run 400m
Rest 1 min

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