Thursday, 4/5/12

Casey doing some speed deads

Warm-Up:
Thrusters
Sledge Hammer Strikes

Dynamic Warm-Up/Burg WU

Strength:
ME Push-Press: Choose either front, BTN, or snatch grip
Close Grip 3 Board Press: 4 x 3-6
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Strength Bias:
Pull-ups: 4 x 4-6
DB Rollbacks: 3 x 6-8
Bent Over DB Lateral Raise: 4 x 8-12
Run: 3 x 400m, jog 200m between
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MetCon:
3 RFT:
Run 400m
8 Strict Pull-ups
16 KB Sumo DL High Pull 70/45#