January 24th, 2012

2 Rounds Of:

Group 1:

DB Row: 15 reps (25 lbs)

1/2 kneeling medicine ball chop (10 reps/side)

Group 2:

DB Bench Press: 15 reps (25 lb DB’s)

Side Plank (25 sec hold)

Group 3:

1/2 kneeling cable row: 15 reps

Straight Arm Band pull-down iso hold

 Strength:

2 reps every min for 10 sets to max on 10th set 

then;

10 min AMRAP
10 pushups
20 situps
10 ring row or ring dips