MAY 10, 2009 MONDAY

1)
DB Flat Bench
15,12,10,8,8,8

2)
Piston Press (Plyo Ball) + Squats + Plyo Push-ups
20 (each arm) + 30 Squats + 10 Push ups (level 1)
15 (each arm) + 30 Squats + 10 Push ups (level 2)
10 (each arm) + 30 Squats + 10 Push ups (level 3)
10 (each arm) + 30 Squats + 10 Push ups (level 4)

3)
Smith Machine Incline Press +
Wall Sit Ball Pass
15, 12, 10 (increasing weight)
While one works on the bench the others will wall sit and pass the dynamax ball back and worth

4)
3 Rounds (Incline, Neutral, Decline)
Cable Flys + DIPS
15reps @ each station + Dips MAX reps

WOD)
20min AMRAP
10 Wall Ball
10 Box Jumps 24"
10 Burpees
10 Bench Press @ 135#