Monday, 4/23/12

Warm-Up:
Shoulder Touches
Face Pulls
Ball Slams

Dynamic Warm-Up/Burg WU

Strength:
Speed Bench: 8 x 3, 40-50% + chains
3-Board Press: 3 x 8-10
A1. Weighted Ring Rows: 4 x 6-8
A2. Dips: 4 x 10-12

MetCon:
5 RFT:
10 Burpees
15 V-ups
40m Stone Roll (heavy)