September Fourteen 2009

Warm up:
8 Rounds
5x Burpees
Instep Stretch

Training:
(1)10 Rounds
1x Barbell Complex every 1 minute, 50 seconds (Use same load as before)
Barbell Complex= 5 x Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat

(2) 6 Rounds
5x Pull ups (weighted @ 15#)
8x Dips (weighted @ 25#)
15x Push ups