Jan 4, 2012

SMR/dynamic warm-up 15 min

Box Jumps 3 sets x 3 reps @ 36"
Double KB Swings
2 sets x 10 reps @ 50/50#

1A. Bench Press:
3 sets: 5@125#, 5@145#, 10@165#
1B. Pull-ups:
3 sets * 6 @BW

Double KB Swings 10 reps @ 50/50#

2. Deadlifts
3 sets: 5@165#, 5@190#, 9@215#

Double KB Swings
2 * 10 @50/50#

Hanging Leg Raises
3 * 5 @ BW