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| Our nice, new, ORGANIZED dumbbell rack... Courtesy of GE Fabrication |
5 Clapping Pull-ups
10 Push-ups (different grips)
15 Box Jumps
Dynamic Warm-Up/Burg WU
Beginner Strength:
Bench: 2 x 5, 1 x 5+
Squat: 2 x 5, 1 x 5+
Int/Advanced Strength:
ME Wide Grip Bench: 3, 3, 3, 3, 3 (3RM)
--All at or above 90%
B1. DB or KB Press: 3 x 10-12
B2. Ring Rows: 3 x 15-20
--No rest between
MetCon:
1/2 "Nate"
AMRAP 10:
2 Muscle-ups*
4 HSPU's
8 KB Swings 70/35#
*If you can't do a MU, sub for 3 pull-ups & 3 ring dips for each rep
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