Monday, April 26, 2010

Proud Papa

Dude... no really, dude! Many of you went for broke on the workout on Monday. It was awesome to watch. Remember, its your workout. NO DEPOSIT = NO RETURN.

This is for tuesday:

Location: Palace

warm up: 3 rounds, 5 pull up, 5 push up, 10 pvc pass thru, 5 sit up, 5 back ext.

Str: 5 rounds of 5 consecutive muscle ups. rest as needed btw efforts

Workout: Part 1
21 back squat @115
15 pull up
15 back squat @115
12 pull up
9 back squat @115
9 pull up

you can not rack the bar at all, it must be pulled from the floor each time you put it down

Part 2
For time: 11-1 ladder of: push up and situp then run 800m

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