Monday, July 19, 2010

Hello Monday

Ready for a challenge?  This week starts off easy and ends with a bang!

Happy Birthday wishes go out to Michael Frierson.  Sweet 16 is very special, so make sure you wish him a happy birthday.

As I posted earlier last week, our BOOT CAMPS are getting ready to launch.  These will sell out, so if you want to be a part of one let me know!  Our boot camp is the best way to get started with Versus S&C.  The movements we will be doing aren't complicated, the pace of the workouts will be non-stop and the energy will be through the roof!  So if you and a friend are looking to GET FIT, VSC Boot Camp is where its at baby!

Warm up: 400m run, sit up, back ext, push up, general mobility circuit.

Str:  3x15 weighted pull up.  break the sets up as needed.  you should not be able to get 15 in a row.

workout:  run 400m, then 7 rounds 4 hspu, 8 kbs, 12 ghd situp, then run 400m

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