Monday, 05.16.11: Stay-in-Fight

Baseline: ROM Drills. 15 - 12 - 9 Hand Stand Push-ups, Wall ball. Run 800M

Strength: Work to 1RM Bench Press

Stamina: Chipper: 20 x BP @ 80% 1RM, 100M Sand Bag O/H walking lunge, Row 1,500M

Work Capacity: 5 Rounds for Time (RFT):

15 x O/H Squat (95# / 65#)
15 x Dead Hang Pull-ups
Run 400M

Durability: 10 x 100M sprints (:15 interval), 100 x 4-ct Flutter Kicks, 100 x sit-ups. Active Stretch or Yoga