Bring the Pain 07-09-2008

6:45-7:00 Warm-Up

7:00-7:05 TABATA Run (Speed 10, Incline 8)

7:10-7:45 “Bring the Pain”
4 Rounds for Time
135# Deadlift 15 reps
135# Hang Clean 12 reps
135# Front Squat 9 reps
135# Bent Over Row 6 reps

7:45-8:00 Pull-up Circuit
5 Rounds (1 minute rest between rounds)
3 Pull-ups w/ 45 dumbbell + 5 Straight Pull-ups + 7 Kipping Pull-ups

8:00-8:15 Reverse Pull-downs + Dynamax Sit-ups + Renegade Row (example)
Round 1: 15 reps @ 200 + 15 Dynamax Sit-ups + 10 (Each Arm) Renegade Rows @ 40lbs
Round 2: 12 reps @ 210 + 15 Dynamax Sit-ups + 10 Renegade Rows @ 40lbs
Round 3: 10 reps @ 220 + 15 Dynamax Sit-ups + 10 Renegade Rows @ 40lbs
Round 4: 8 reps @ 230 + 15 Dynamax Sit-ups + 10 Renegade Rows @ 40lbs
Round 5: 6 reps @ 240 + 15 Dynamax Sit-ups + 10 Renegade Rows @ 40lbs
Round 6: 12 reps @ 210 (until failure)

8:15-8:30
Time Permitting: Ab machine Circuit