5.31.16

   WARM-UP:

  1. Double-Under Practice: keep going until you get 50 double unders.  
  2. 5 Rounds:
    10 Pushups
    6 Pull-ups
    6 Dislocating Lunges

LIFT:

  1. Warm up to 70% your working weight.
  2. 1 all-out set at your working weight.  You should get at least 5 reps.  Then rest a couple minutes.
  3. Take 20% off the bar. Every minute on the minute (for 10 minutes), do 5 reps. 
  4. Repeat steps 2-3 for weighted pull-ups.  
  5. GRIND:
    20-15-10 for time:
    Close grip bench
    Pendlay Row- keep it light-to-moderate
    Weighted Sit-ups
Posted on May 29, 2016 .