Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with PVC
Front Squat 3RM
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Posted on Wed, January 16, 2013