BAS CYCLE 4, 03/09/2015

Anita showing us all how great big biceps she has

WARM UP: 15 MIN
Scap Push Ups (straight arm) 2 x 10 (3s at prot & ret)
Cuban Rot. 3 x 5
Pull Ups / heavy ring rows 3 x 5
Parallete Push Ups 3 x 5

STRENGTH: 15 MIN
Ring Routine 2
L sit x 5s 
Dips x 2 
L sit x 5s 
Sh. Stand x 5s 
Inv Hang x 5s 
German Hang x 5s 
Front Lever x 5s

METCON:
Cindy
20 Minute AMRAP: 
5 Pullups 
10 Pushups 
15 Squats
every min of cindy complete 5 burpees

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