Monday, February 18th, 2013

Press Intense(Vertical) + Upper Body Push(Horizontal/Core + Lower Body Cond/AL End
A. Find 1 Rep Max Close Grip Bench Press: 12 Minute Time Limit
This is a Vagabond Tracking System Spreadsheet Test, please put your results and data onto Spreadsheet that is called Vagabond Tracking System on Webpage.
B1. Single Arm DB Press @ 30×1, 8/each side x 3 sets, rest 1 minute
Go heavier than January 28th, 2013
B2. Anchored Sit ups x 15-20 repetitions x 3 sets, rest 1 minute.
C1. AMRAP DB Thrusters x 30 seconds x 3 sets, rest 10 seconds.
C2. Airdyne AMRAP Calories x 18 seconds x 3 sets, rest 1:30.