Monday, 2/13/12

Warm-Up:
Dynamic Warm-Up/Burg WU

Work up to a max height box jump with drop step
--During rest between attempts:
Shoulder touches
Push-ups

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% + bands
JM Press: 4 x 12-15
Ring Rows: 4 x 12-15

MetCon:
20, 15, 10 reps for time:
HSPU's
Strict Pull-ups
Strict Toes-to-Bars