Friday, 12/9/11

"Coach" Victorious and his "trainee" Liz
6 x Between the leg sled drag 30m

Dynamic Warm-Up/Burg WU

Beginner Strength:
Power Clean: 5 x 2

Int/Advanced Strength:
Speed Squats: 12 x 2 at 75% NO BANDS, NO BOX!
Romanian Deadlifts: 3 x 10-12

Every minute, on the minute for 10 mins:
110/60# Prowler Push 30m
-High handles out, low handles back
*If you fail to complete the push in the minute, finish up and rest until the following minute. For every fail, complete a 400m row at the end of the workout.

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