LOE 3/14/10

Fun with a GHD

Warm up Dynamic Flexibility/Static Stretch

20 Seconds each X5 Rounds

-Burpees/Jump Lunges/Air Squat/SuperMan

Power Clean 75% 1RM 3X5 (lvl 1 sets across lvl 2 Max effort)

Circuit 1- 21/15/9 each

GHD- Sit UP

K.B. Swing- 1.5 Pood (24kg)

HSPU (Pike Push UP)

Circuit 2- 21/5/9 each

GHD- Back Extention

Front Squat- 95lbs

K.B. Russian Twist- 1 Pood (16kg)

Cool Down- Static and Dynamic Flexibility