Thursday, 9/19/13




Speed Bench: 9 x 2, 50-60% + bands

Every 90 seconds, with 5 strict pull-ups between each set:

Press: up to heavy triple;

Push-Press: up to heavy triple (continue where press ends)

Push-Jerk: up to heavy triple (continue where PP ends)


Reverse Hyper Strap Rows: 4-5 x 8-12 (60-90s rest between sets)


For Time:

50, 40, 30, 20, 10 DU's

20 KB Swings after each set


Finisher:

A1. Tri's: 3-4 x 25

A2. Hovers, V's, Bikes: 3-4 x 25


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