Wednesday 5.01.13

Buy In: Run 400 meters.  15 reps: Scap-jacks (or as Berube writes them "slap-jacks"), band face pulls, band pull aparts, band shoulder dislocations, dumbbell external rotations, ghd situps, hollow body crunches.

perform a couple of warm up sets of shoulder press.

Shoulder Press 3 sets of 8 reps@70%

Complete 3 rounds for time of:

run 400 meters

5 bar muscle ups (sub pullups and dips 1:1)

10 push press (85/115)  (NOT FROM THE RACK)

Mike AlleyComment