Monday, 1/30/12

Poor girls...
Warm-Up:
Dynamic Warm-Up/Burg WU
Alternating 3-6 rounds:
2 box jumps, increasing height
3 Clapping Push-ups
10-15 Face Pulls

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
JM Press: 4 x 12-15
Ring Rows: 4 x 12-15

MetCon:
AMRAP 12:
1, 2, 3, 4, 5... Muscle-ups
10, 20, 30, 40, 50... Double-Unders
*Continue increasing MU's by 1 rep and DU's by 10 reps until time runs out.
**Sub 2 CTB Pull-ups and 2 ring dips for each MU.

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