Monday, 3/26/12

Warm-Up:
DU's
Shoulder Touches
Med Ball Throws 10' (not wallballs)
Face Pulls

Dynamic Warm-Up/Burg WU

Beginner Strength:
Bench: 2 x 5, 1 x 5+ (add 2.5#)
Squat: 2 x 5, 1 x 5+ (add 5#)

Int/Advanced Strength:
Speed Bench: 9 x 3, 40-50% + bands
Push Press: 3 x 3 at 80%
Muscle-Ups: 10-20 reps (if you can't do them, work CTB's, ring dips and technique)

MetCon:
For Time:
20, 16, 12, 8, 4 Burpees
--Do 2 Rope Climbs after every set, going legless for as long as possible. If you have to rest due to fatigue, use your legs!
*Compare to 2/9/12