Fly to the Angels...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Skill/Lift:

A: OHSQ 15 x 3; rest as needed

B1: Weighted Pull Ups @ 21X0; 1,1,1,1,1; rest 2 min

B2: Weighted Reverse Hypers @ 2111; rest 2 min

Rest 5 min

"Diane"

21-15-9

Deadlift

HSPU