Thursday, 6/26/14

Speed Bench: 9 x 3, 40-50% + bands

2 board Bench:  4 x 4

Strict Pull-ups: 5 x 4

Every 2 minutes for 12 minutes:

10m/20m shuttle sprint

10 Dips/Ring Dips

10 Burpees

Finisher:

100 reps of overhead tri's

100 reps of abs