Warm-up: 200 Meter row 200 Meter run Workout: “Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Post time to comments.
Powerlifting: A. Squat Clean 1.1.1. x 4 sets; Rest 3:00 B1. Front Squat 4 x 4-5 reps @30×0; Rest 2:00 B2. Muscle-ups 4 x AMRAP; Rest 2:00 C. Glute Ham Raises 4 x 10-15 reps; Rest 1:00 “Big Monkey vs. Little Monkey” with Ben Oliver – video [wmv] [mov] [HD mov] —
