20 Shoulder Touches
20 Strict Pull-ups
Box Squats: notice the "spotter" boxes... No more bent bars! |
--Break up how you want
Dynamic Warm-Up/Burg WU
Beginner Strength:
Bench: 2 x 5, 1 x 5+
Squat: 2 x 5, 1 x 5+
Int/Advanced Strength:
Speed Bench: 8 x 3, 50-60% + CHAINS
Push-Press: 5 x 3, 80% + 5#
DB Rows: 3 x 12-15
MetCon:
For Time:
2 Rounds:
Run 400m
20 Ring Dips
--Rest 60s--
10 Rounds:
10 Push-ups
5 Strict Toes-to-Bars
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