June 30, 2012

Warmup, 3 rounds, 10 minutes-

40 sec deadhang
10 passthrus
4 pullups (chest to bar)
10 lunges

3:00 rest, then

10 rounds, every 3 minutes complete-

0:40 deadhang
10 weighted situps (35#)
10 inverted rows (height #9)

Then, immediately, isometrics

1:30 L/R oblique plank
2:00 FLR
2:00 DB hold over head (20# DB)
2:30 wallsit
1:00 DB hold
2:30 wallsit

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