Sorry about the delay in posting. :(

Weekly Warm-up: 2mins @ 70%: row, run, skip or airdyne 2-3 rounds 1 gym length of inch worm 10 good mornings 10 walking lunges/side

Part 1 A1. 3x8-12 powel raise, rest 30sec A2. 3x8-12 toe-to bar, rest 30sec

Part 2 B. (compare to june 22 2011) 6 rounds for time: 10 dumbbell push press for reps @ 40-45% 1RM 10 pull-ups 10 wall ball 10 box jumps

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