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| B_Ash you're a cruel, cruel man... |
5 Strict Pull-ups
7 Ring Dips
9 Zercher Squats
Dynamic Warm-Up/Burg WU
Beginner Strength:
Bench: 2 x 5, 1 x 5+ (max reps)
Squat: 2 x 5, 1 x 5+ (max reps)
Abs
Int/Advanced Strength:
Speed Bench: 8 x 3, 55% + bands
DB Rollbacks: 3 x 12-15
DB Rows: 3 x 12-15
Optional: Abs
MetCon:
5 RFT:
40m Shuttle (20m out/back, 40m out/back)
15 Pull-ups
15 KB Swings 70/53#
--Rest 1 min--
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