10/14/10 - BENCH PRESS & OCTOBER PAINSTORM

NOT SCHEDULED: 50 BURPEES

1. Warm Up

- Foam Roll

- 10 Turkish Get Ups (each side)

2. Skills & Drills
- Burgener Warm Up

- Skill Transfer Drills

3. Strength
- Bench Press, 3-3-3 reps

4. Work Capacity - "OCTOBER PAINSTORM"
3 rounds for time:
- Run 400m
- 15 Deadlifts (BW)
- 15 Pull-ups
- Run 400m
- 15 Kettlebell Swings (53#)
- 15 HSPU