7/19/10 - "JOHNSON"

1. Warm Up
- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills
- Run 1000m

2. Stamina (2 rounds)
- Pushups, 20 reps
- GHD Situps, 20 reps
- Back Extensions, 10 reps
- Squats, 30 reps

3. Work Capacity (3 sets)
- Ring Handstand, hold 10-30 sec

2. Work Capacity - "JOHNSON"
Complete as many rounds in 20 minutes as you can of:
- Deadlift (245/165#), 9 reps
- Muscle-ups, 8 reps
- Squat clean (155/105#), 9 reps