Warmup

Warmup X 2: Row 250m, 5 Burpees, 16 Lunges, 10 Jumping Pullups, 2 Samson Stretch

All Classes

Shoulder Extension Stretch w/band X 1:00 ea side

Advanced

Pullup - After warmup, 5X5 straight sets, add 2.5-5# to last week (or try smaller band)

"Annie":
50-40-30-20-10
Double Unders
Situps
compare to 1/15/13

Foam Roll

Intermediate

Pullup - After warmup, 4X5 straight sets @ 7 RPE

"Little Annie":
50-30-10
Double Unders (sub 4x singles)
Situps

Foam Roll

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