1/22/13

5 minute warm up
10,9,8,7,6,5,4,3,2,1 – 1 pull up and 1 toes to bar without dropping off of bar.
Stomach – 20 side raises (each side) and 10 weighted sit up’s

SWOD:

Back to the program! Remember to post on the site your 1RM for each exercise.

Week 1, Session 1 – Squat

Squat – 65%x5, 75%x5, 85%x5+
RDL’s – 50%x10, 60%x10, 70%x10

Back extensions
3×10 hands behind head, 2 secs hold at top

IET Challenge:
1 tabata run – incline 12%, speed as fast as possible

Post weights to comments.