Monday, 12/26/11

Warm-Up:
3 Rounds:
5 Ring Push-ups
10 Goblet Squats
5 Box Jumps (increasing height)

Dynamic Warm-Up/Burg WU

Beginner Strength:
Press: 2 x 5, 1 x 5+
Squat: 2 x 5, 1 x 5+

Int/Advanced Strength:
Max Height Box Jump: 1, 1, 1, 1, 1, 1
Speed Bench: 8 x 3, 60% + bands

MetCon:
For Time:
50 HSPU's
100 Pull-ups
*In as few sets as possible