Thursday 12.11.14

Buy in: 12 reps band shoulder complex

Shoulder press: 1x5@65,1x3@75, 1x max reps@85%

Assistance work: muscle ups. 20 minutes of practice. Bar and rings accepted. If you aren't there yet, work on your pull-ups and dips.

Cash out: 38 Burpees. By the end of Friday, if you owe more than 300 burpees, you get a line through your name.

Mike Alley