07 July 09
Tuesday
Warm-up
30 Double unders
25 Box Jumps
20 Over head squats with PVC pipe
30 Double unders

Shoulder Press (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

For Time:
21 Swings (70 lbs men/50lbs women)
21 Handstand push-ups
21 Pull-ups

15 Swings (70 lbs men/50lbs women)
15 Handstand push-ups
15 Pull-ups

9 Swings (70 lbs men/50lbs women)
9 Handstand push-ups
9 Pull-ups

Finish with 10 minutes of stretching.