Thursday, 3/8/12

If the water bottles don't start getting taken care of, there will be no more free bottled water!


Warm-Up:
Med ball throws up to wallball height
Some Shoulder Touches

Thanks B_Ash!

Dynamic Warm-Up/Burg WU

Beginner Strength:
Press: 2 x 5, 1 x 5+ (add 2.5#)
OH Band Tricep Extensions: 2 x 8-10

Int/Advanced Strength:
ME Bench with bands up: 1RM
RS Press: 3-4 x 4-6
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Strength Bias (no metcon):
DB Rows: 4 x 4-6
Rear Delts: 3 x 8-12
OH Band Tri Extensions: 3 x 6-8
Heavy Ass Abs
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MetCon:
5 RFT:
8 Burpees
8 Ring Rows
*Wear a 20/10# vest if you can!

--Rest as needed, then:
Heavy ABS! (No, crunches and sit-ups DO NOT count)