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Monday, November 14, 2011


Dead Lift- 1RM
1 Mile Run TT

A1. Weighted Ring Push Ups @ 22X2- 5 x 8; rest 20 sec
A2. Strict Pull Ups @ 22X0- 5 x 5; rest 20 sec
A3. Weighted Lunges @ 2121- 5 x 8/leg; rest 3 min
if you have time or on the opposite end of the day get a 20min + light jog/row/airdyne in for recovery. CONVERSATION PACE and NO faster!

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