Thursday, 3/28/13

Sign up now for the seminar!

Rick Scarpulla will be here May 4-5th



Warm-Up:

Intensity: Mr. Clean's got it. You need it.

Partner Bag Work: 3 Rounds


Strength:

Speed Bench: 9 x 3, 40% + bands

2 Boardless Bench: Heavy Double

Bent Over Rows: 5 x 10


Conditioning:

5 RFT:

2 Rope Climbs

8 Russian Swings

12 Dip/Ring Dips


Finisher:

100 Band Rear Delts