0530, Back to Work, Monday, 30 January 2012

Warm up:
200 m run
HMD X 4
10 back extension
10 sit up
10 pull up
10 ring dip
10 wall squat

Strength:
Press 3 x 60%, 70%, and 80%

Met Con:
For time:
Back Squat (75/50lbs)
Pull up
50/25, 40/20, 30/15, 20/10, 10/5