Thursday, 8/2/12

Mark teaching his son how to shoulder stones

Warm-Up:
Rotator Cuffs
Single Leg Box Jumps

Strength:
Speed Bench: 9 x 3, 40% + bands
Close Grip Boardless Bench: 3 x 8
A1. Ring Rows 3-4 x 8-10
A2. Bradford Press 3-4 x 8-10
A3. Wide Grip Bench 3-4 x 8-10

MetCon:
For Time:
15 Burpees
Hose Sprint
20 Burpees
Hose Sprint
25 Burpees
Hose Sprint
30 Burpees

Finish up with some weighted abs and rear delts, 100 reps each