Tuesday, 2/7/12

Wow. He's resorted to slingin' almond flour out of his house
With a tricep flex of course

Warm-Up:
Row 500m
20 Burpees immediately afterward

Dynamic Warm-Up/Burg WU

Beginner Strength:
Good Morning: 1 heavy set of 3 reps (not a 3RM)

Int/Advanced Strength:
ME Deadlift: Go for a 1 PERFECT REP Max!
Front Squat: 3 x 3 at 80%
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Strength Bias:
Glute Bridge: 4 x 6-8
A1. Prowler Push: 4 x 60m (heavy but non-stop)
A2. GHR's: 4 x 8-10
Optional: Band Leg Curls: 3 x 12-15
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MetCon:
AMRAP 8:
20m Prowler Push 90/60# (hi out/low back)
25 Squats
5 GHR's