Wed. Aug. 24/11

A. Goblet Squat/Front Squat; In 3-4 sets work up to a heavy set of 5 reps; little rest (just enough to switch wts/rotate w/ partner.

B1. Goblet Squat/Front Squat- using same 5 rep wt. as A; 4-6 reps x 4 sets; 30s rest.

B2. Hanging Knee Raise/ Knees to Elbows; 5-10 reps as high as possible; 60s rest.

C. 5 Rounds:

- 10 Pullups

- 10 Dips (or 20 Bench Dips)

- 400m Run (or 500m Row/2:00 Bike)

- 60s rest.

Goblet Squats

Short hiking optional....

Front Squat (ideal if you have the shoulder/wrist flexibility for it)

Bar Dips- get as low as your strength/flexibility will allow you.... there should not be shoulder pain here, just a good burn in the chest and tri's.

Bench Dips:

Massive amounst of wts. for this is optional