Thursday, 12/8/11

Warm-Up:
2 Rounds:
Row 300m
15 Burpees

Dynamic Warm-Up/Burg WU

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

Int/Advanced Strength:
Max Height Box Jump: 5 x 2
-Same height all 5 sets
Bench Press + 18# KB's hanging from short bands:
3, 3, 3, 3, 3 (3RM) All at or above 90%
A1. Band Tri's: 3 x max
A2. Leg Raises: 3 x max

MetCon:
6 Rounds:
1 Press at 90%
1 Strict Pull-up
1 Press at 90%
3 Strict Pull-ups
1 Press at 90%
5 Strict Pull-ups