Tuesday, 11/1/11

Warm-Up:
Row 800m at 20 strokes per minute or less

Dynamic Warm-Up/Burg WU

Beginner Strength:
DL: 1 x 5+ (max reps)

Int/Advanced Strength:
Front Squat: 2, 2, 2, 2, 2 (2RM) All sets at or above 90% of your 2RM
Rack Pulls, below the knee: 1, 1, 1, 1, 1 (1RM) All sets at or above 90%
--Control the weight up AND back down, no sloppy form!

MetCon:
Complete 4 Rounds:
400m Sled Power Walk 10-45# (your choice)
Max Strict Pull-ups