Tuesday, March 22nd, 2011

Five sets of:
Bench Press x 2-3 reps @ 20X1
Rest 30 seconds
Toes to Bar x 12-15 reps  (the scaling for this will be Knees to Elbows, GHD Situps, Situps)
(challenge yourself to do these strict – no swinging – and at a controlled tempo)
Rest 3 minutes;

Remember to increase the weight on the bench press if you hit the upper end of the rep scheme. 

and then,
Complete as many rounds and reps as possible in 12 minutes of:
5 Ring Dips  (scaling will  be bar dips or bench dips)
10 Push Press (115/75 lbs.)   scale the weight as needed
20 Kettlebell Swings (55lbs/35lbs)   scale the weight as needed