Thursday 4.28.11

Nice arch of the back, shoulders planted onto the bench, and feet planted on the ground....

Warm Up:

- 21 Ring Rows

- 21 Ring Dips

- 21 Ring Push Ups



SWOD: Bench press 1rm



Metcon:

- 4 x 10m Sprints from a Push Up Position (rest 20 seconds between efforts)

Rest 30 seconds then...

- 2 x 20m Sprints from a Push Up Position (rest 30 seconds between efforts)

Rest 30 seconds then...

- 5 x 10m Flying Starts (rest 30 seconds between efforts)

*take 10 yards to accelerate; you should be full speed by the time you hit your start.