12.19.14

OPTION 1: STATION

Your choice:

  1. 100 Renegade Man-Makers with 2 light DB's
  2. 100 Burpee-into-pullups (include pushup at bottom of each rep)

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OPTION 2: GYM

Bench Press. Start with empty bar and work up to working weight. Sets of 10+ pull-ups or chin-ups between each set. 

Put on a belt. Do one all out set at working weight

Take about 25% off the bar. 5 sets of 5, alternated with 10+ pull-ups any grip or variation. 

Posted on December 14, 2014 .