November Eleven 2009

Warm Up: 3 Rounds
5x Pull Ups
10x Dips
15x Push Up
5x Dislocates

Training:
(1) 8 Rounds
3x Bench Press (Increase load each round until 3x is hard)
20/20/20 Ab Bridge Complex (20 sec side bridge, 20 sec. front bridge, 20 sec. side bridge)

(2) 8 Rounds
3x Weighted Dip (Increase load each round until 3x is hard)
6x Weighted Situps

(3) 8 Rounds
3x Weighted Pull up (Increase load each round until 3x is hard)
5x Seated Russian Twist @ 20# (10x total)