Strength: 3 Rounds
1A. False Grip Ring Rows (Pull-Ups for advanced) x 8-12 Reps (as tough as possible)
1B. One-arm DB Strict Press x 8 R/8 L
1C. DB Good Mornings x 10 Reps
*keep rest to 30 seconds or less between movements and 60 seconds or less between rounds
Conditioning: 4 Rounds for Max Reps
40 sec DB Snatch
20 sec Rest
40 sec Med. Ball Sit-Ups
20 sec Rest
40 sec Front Rack Hold (165/115 lbs)
20 sec Rest
*Work in teams of 3 to share equipment. Take the bar off of a rack.
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