Monday, 4/17/12

The possessed pain face

Warm-Up:
Shoulder Touches
Ball Slams
Face Pulls

Dynamic Warm-Up/Burg WU

Strength:
Speed Bench: 8 x 3, 40-50% + chains
RS Press: 3 x 6-8
Strict CTB Pull-ups: 3 x 10-12
HSPU's: 3 x 10-12

MetCon:
"Annie"
50, 40, 30, 20, 10 reps for time:
DU's
Sit-ups

Rest 3 mins, then:
Dips: 3 x 15-20