So the word on the street is our resident "selfie queen" is cooking up some plans for our next party.
Be prepared for a "hole lotta fun"!!!
2 Rounds of:
10 Wall Squats
MOD (15:00 CAP)
4 sets of 10 Weighted Push-ups or HR Push-ups
Superset this with
4 sets of 10 Barbell Lunges 5/5 (front rack, pick your weight)
Rx+ can do Bench Press and/or Overhead Lunges, but must be done in the time cap
21 Ab-mat Sit-ups
21 Med-Ball Cleans 20/14#
400m Run w/med-ball
Rx+ = T2B or GHD’s, Squat Cleans 95/63# or heavier
Extra work is 100 Wallballs in as few sets as possible. Use a 8,10, or 12# Ball.
Don’t move up in weight until you do 100 unbroken.
Posted on Mon, June 16, 2014