Monday, 2/6/12

Druck parking the prowler... with his eyes closed
Warm-Up:
3 Rounds:
10 Shoulder Touches
10 Push-ups

Dynamic Warm-Up/Burg WU

Beginner Strength:
Bench: 2 x 5, 1 x 5+
Squat: 2 x 5, 1 x 5+
Abs

Int/Advanced Strength:
Speed Bench: 8 x 3, 50-60% + chains
JM Press: 4 x 12-15
Abs

MetCon:
5 RFT:
Run 200m
Max Unbroken Dips*
Max UB Strict Pull-ups*
*Do ring dips if you can get 10+ dips, and CTB pull-ups if you can get 10+ pull-ups

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