Tuesday, 11/22/11

Spartan Warrior number 5376...
Apparently they're mass producing them now
Good job BG!
Warm-Up:
6 Rounds:
Wide Stance Sled Walk 30m
8 Squats
5 Ring Dips

Dynamic Warm-Up/Burg WU

Beginner Strength:
Deadlift: 1 x 5+ (max reps)
Abs

Int/Advanced Strength:
ME Squat: 3, 3, 3, 3, 3 (3RM)
--All sets at or above 90%
B1. Band Leg Curls: 3 x 15-20
B2. Abs

MetCon:
6 RFT:
1 DL at 80%
1 Strict Pull-up
1 DL at 80%
3 Strict Pull-ups
1 DL at 80%
5 Strict Pull-ups

--Rest 5, then: GHR's 3 x 10

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