Ryan & Janel 141105

Warm-Up:

2 Rounds

200m Run

5 Barbell Bear Complex

Connectivity

4×0:20 Deep Shoulder Stretch

4 x 5 Bat Wings @ 1515 

2 x 30" with Ring Support

Part I: Strength 1

2 Sets of Max Reps

45" Max Dips

Rest 45"

30" Max Dips

Rest 60"

45" Max Ring Pus-Ups

Rest" 45"

30" Max Ring Push-Ups

Rest 2 Min

Part II: Conditioning

20 minutes on the clock - top of every 5 minutes complete the following

60 sec. max cals on AB

15 KBS (53)

10 Wall Balls

(http://www.t-nation.com/free_online_article/most_recent/reawaken_your_rhomboids&cr=)