Tuesday, 7/31/12

Druck and Agee: Burpee Pull-ups

Warm-Up:
Agility
Box Squat Box Jumps

Strength:
DE Box Squats: 12 x 2, 50% + bands
Speed DL: 6 x 1, 50% + bands
45 Degree Back Extensions: 3-4 x 6-8
GHR's: 3-4 x 10-12
Reverse Hypers: 3 x 10-12
Finisher: Band Hams: 200 reps

Optional MetCon:
AMRAP 12:
40m Yoke Walk
4 KB Power Snatch 70/45# (each)
20 Hovers, V's and Bikes (each)