Thursday, 2/2/12

Casey bringing Jane Fonda back in style!

Warm-Up:
3 Rounds:
Ring Dips
Zercher Squats

Dynamic Warm-Up/Burg WU

Beginner Strength:
Press: 2 x 5, 1 x 5+
Squat: 2 x 5, 1 x 5+
Strict Pull-ups: 3 x max (use weight if you get more than 10 reps all 3 sets)

Int/Advanced Strength:
BTN Push-Press: 1, 1, 1, 1, 1
DB Rollbacks: 4 x 8-10
Pull-ups: 4 x 6-8

MetCon:
In 7 mins:
Row 500m for time, then:
Max DU's in remaining time