09/21/10-Tuesday

Perform 2 Heavy Bench Press on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Bench Press.
*Use 85% of your 1 RM Bench Press.
*Best to do this with a partner, so you have a friend to spot you.


Complete 5 rounds for time of:

12 Barbell Walking Lunges @ 35%- 40% of 1 RM Squat (6 each side)
12 Ring Dips
Sprint 100 meters
*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
*make sure to step out into a long enough lunge where your front knee is even with your front toe.