8/29/12

"The only place where success comes before work is a dictionary. "

-Vidal Sassoon

Strength:

 Dynamic effort Floor Press: 9x3 reps @ 45% of 1RM BP

 

Work:

 LADDER 16

Box Jumps

KB Swings(1.5/1)

Ring Dips

--You have 16 minutes to work your way up the ladder as far as you can

-- 1,1,1 2,2,2 3,3,3 4,4,4 5,5,5 .... and so on