Monday, December 24th, 2012

Bend Intense + Single Leg(Eccentric)/Upper Body Push Cond + Row Sprints
A. Sumo Deadlift @ 22×1, 4-5 reps x 3 sets, rest 2 minutes between sets.
B1. DB Walking Lunges @ 11×1, 10/each leg x 3 sets, rest 1 minute between sets.
B2. Barbell Strict Press @ 11×1, 4-5 reps x 3 sets, rest 1 minute.
C. “Golden Rings Workout”
5 Rounds for time of the following:
5 Burpees
7 Goblet Squats @ moderate weight
150 Meter Row or 15 Cal Airdyne