03.06.08

03.06.08

Core Work:

30 Second Intervals at each station do as many reps as possible
4 Interval Rounds w/ 30 second rest between rounds
1) Ball Slam Sit-ups
2) Plank
3) Ball Throws Over head

Back:
Reverse Grip Pull-down
We need to move quickly – rest while the others go
8 X @ 200lbs then 15 X @ 120lbs
8 X @ 220lbs then 15 X @ 120lbs
6 X @ 240lbs then 15 X @ 120lbs
6 X @ 250lbs then 15 X @ 120lbs

3 Rounds of:
Moving quickly and resting while the others work
Dumbbell row @ 120lbs X 8-10 each arm
+
Bent over row with 45 plate between legs X 20 reps

4 Rounds of
135lbs carry
+
Wide Grip Pull-ups w/25lbs (at least 8 – more if you are Stuart or Chris)

Muscle-ups