Monday, 10/1/12

Liz loves burpees!

Warm-Up:
Hang Snatch: 6 x 3, 65%

Strength:
ME Push-Press
Floor Press: Heavy set of 8
A1. Pull-ups: 4 x 12
A2. Dips
*Weighted if possible

Conditioning:
For 16 mins, alternate:
1 min to complete a plate complex*
1 min to row 250m
--10 Burpee penalty for failing to complete 250m row in time

*Plate Complex:
5 Hang-to-overhead
5 Press from head
5 OH Tricep Extensions
5 Bent Over Rows
5 Floor Press
5 Pull Overs
5 Sit-ups
*Use a 100/45lb plate, double reps if you go lighter