Thursday, 10/18/12

Warm-Up:
100 Hovers, V's, Bikes
-Break up into as few sets as possible

Strength:
Speed Press: 9 x 3, 45% + bands
DB RS Press: 4 x 8-10
A1. Rope Sled Pull: 5 x 15-20'
A2. Push-ups with band or chain over back: 5 x 8-10

Conditioning:
6 RFT:
20m Shuttle Sprint (10m, 20m)
1 Plate Complex 45/25#
-Rest 30s-

*Plate Complex = 10 Hang to overhead, 10 OH Press, 10 OH Tri extensions, 10 Bent Over Rows, 10 Floor Press, 10 Pull-overs