Monday, 11/14/11

I'm too sexy for my shirt...

Warm-Up:
3 Rounds:
10 Ring Rows
10 Clapping Push-ups
3 Box Jumps (increasing height)

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)

Int/Advanced Strength:
Speed Bench: 8 x 3, 60% + bands or chains
Behind the Neck Jerk: 7 x 1 at 90%

MetCon:
4 RFT of:
20 Lateral Jumps over band 20/16"
25 Push-ups
Run 400m
*Use the band pegs to set a band up at the designated height. Jump to the left, then right, repeat... Each jump is a rep.