Thursday, 10/6/11

Posing again...
Hoping we'll make another shirt.
Warm-Up:
3 Rounds:
Row
Handstand Walks

Dynamic Warm-Up/Burg WU

Beginner Strength:
Squat: 2 x 5, 1 x 5+, Bench: 2 x 5, 1 x 5+

Int/Advanced Strength:
Box Jumps: 9 x 2, 70%, from a seated parallel box
Behind-the-Neck Push-Press: 1, 1, 1, 1, 1
--5 singles above 90%, go for a max!

MetCon:
3 Rounds:
1 min weighted push-ups (max reps)
1 min to complete: 4 x sprint 20m (max speed!)
1 min row (for distance)
Rest 1 min
*Track weight used, reps and distance

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