Tuesday, 3/13/12

Cute bandage. Real men use duct tape...

Warm-Up:
Do some box squat box jumps
-Not up to a max!

Dynamic Warm-Up/Burg WU

Beginner Strength:
Sumo DL: 1 x 5 (add 5-10#)
A1. Band Leg Curls: 3 x 10-12
A2. Abs: heavy and hard!

Int/Advanced Strength:
ME Box Squat + bands UP: 1RM
Back Extensions: 4 x 4-6
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Strength Bias:
Between the legs sled drag: 3 x 60m
GHR's: 3 x  8-10
Abdominals: heavy and hard!
Band Leg Curls: 3 x 12-15
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MetCon:
For Time:
Row 250m
-Rest 30s
Row 500m
-Rest 1 min
Row 1000m
-Rest 2 mins
Row 500m
-Rest 1 min
Row 250m