Fri, Nov 7, 2014

Warmup
• 20 cal Air-Bike / Row

3 Rounds of:
• 5 Deficit Push-ups
• 7 DB Press 20/15#
• 9 Jumping Jacks

Strength
Shoulder Press
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Bench Press
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM

Core
3 Rounds of:
• 10 Toes-to-Bar
• 15 Mountain Climbers (L+R=1)
• 20 AbMat Sit-ups

Conditioning
Fallen Hero Friday: Honoring Tyler

5 Rounds for time:
• 7 Muscle-ups
• 21 Sumo-deadlift High-pull 95/65#