9/17/10 - BENCH PRESS & METCON

1. Warm Up

- Foam Roll

- Run/Row 1000m

2. Skills & Drills

- Burgener Warm Up

- Skill Transfer Drills

3. Barbara (2 rounds)

- Pullups, 10 reps

- Pushups, 20 reps

- Situps, 30 reps

- Squats, 40 reps

- Rest 3 min

4. Strength
- Bench Press, 1-1-1-1-1 reps

5. Work Capacity

21-15-9 reps for time:

- Pistols (each side)

- Floor Wipers (each side)

- Back Extensions