Friday, 6/8/12

Mr. Clean's Bamboo Forest Metcon in Hawaii

If you haven't done it yet, be sure to "like" Ben's comment on the Westside Barbell Facebook page so we can win some cool stuff for the gym!
Click HERE to be taken directly to the comments, then scroll down to Ben Gallaher's comment, click the "like"


While you're at it, "like" Rick Scarpulla's Ultimate Advantage FB page HERE to spread the word about his awesome coaching!


Warm-Up:
Agility
Box Jumps/Broad Jumps/Or Both
Stone Shoulders up to a medium weight

Strength:
ME DL with Bands Up: Choose either conventional or sumo stance
Reverse Hypers: 3-4 x 6-8 (heavy)
Sled Drags: 4-5 x 60m
Hams: 3 x 40-50

Optional Conditioning:
AMRAP 10:
Row 250m
15 Burpees without the push-up
*The push-upless burpees should be completed non-stop and non-slowing down! If you have to stop, then scale the reps down.