29 July 2012
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach
10-10-10 Push Up
5-5-5 Chin Up
15-15-15 Ab Mat Sit Up
Starr
Press 5x 45, 72, 87, 102, 117
Deadlift 5x 135, 185, 225, 240
Neck 4x11x25#
Time: 30 minutes
Metcon
AMRAP 7 minutes:
15 second Bike
7 x Deadlift (45#)
7 x Press (45#)
7 rounds
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