25′ Duck walk
30 sec tabletop L/R
15 min to work up to a heavy set of 5 reps.
-Post weight to comments
***If you have been following the optional strength you will perform the following during this time.
Take last weeks Mid-Bar squat weight adjust +/- 0-20lb
-Post weight and results to comments.
1min close grip push up
1min medball russian twist(20lb/14lb/12lb)
Pull up progression in which you started but failed to finish on 8.26.13
2)Banded Chest to Bar Chin
4)Chest to Bar Chin
5)Banded pull up
6)Banded Chest to Bar pull up
8)Chest to Bar pull up
9)Ring pull up
-Post results to comments