1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

February 27th 2013

February 26, 2013

Bill setting up for a 1RM weighted pull up.

Warm Up

3 rounds of:

50 yds. Sled Push (sled+90/50)

4 Turkish Get Ups/Arm (16kg/12kg)


Muscle Ups

*spend 15 minutes to working on the following: false grip, MU pull, head through, and dipping.*


5 min.ON/5min. OFF- 3 min. ON/3 min. OFF- 1 min. ON/1 min. OFF

Max Reps at each exercise

Back Squat (75% of 1RM)

Ring Dips


Warm Up

On the minute every minute for 10 minutes of:

5 KB Swings (2 Count Pause Over Head)

10 Wall Balls


High Box Jump

*work up to a maximum height box jump, roughly 10 attempts*


Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

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