Monday, 1/16/11

Warm-Up:
Dynamic Warm-Up/Burg WU

3 Rounds:
10 Goblet Squats
10 Push-ups

Beginner Strength:
Bench: 2 x 5, 1 x 5+ (max reps)
Squat: 2 x 5, 1 x 5+ (max reps)

Int/Advanced Strength:
Speed Bench: 8 x 3, 50-60% + bands
Push-Press: 3 x 3, 80%
DB Rows: 3 x 12-15

MetCon:
For Time:
100 DU's
30, 20, 10 reps:
Ring Dips
Toes-to-Bars
100 DU's