Be Strict...Get Strong

Not what everyone wants, but a good workout in the end!

We got better (stronger) today!

Warm-Up ~ On your own

PRESS
5 sets of 1 Rep (across ~ same wt for all 5 sets)

Weighted Chest 2 Bar (mod as needed...strict C2B, kipping, etc)
5 sets of 3 Reps (across)

10-9-8...3-2-1
Strict Shoulder Press (95#/65#)
Strict C2B Pull Ups

For Quality (not time):
10 Hip & Back Extensions
20 GHD Sit Ups
30 Hip Extensions
40 Abmat Sit Ups

Confused about Extensions...See below:

Witt ~ 65# / Banded Pull Up Work / 13:48 (@50# & Mod. Pull Ups)
Kate ~ 16:54 (Purple Band PU)
Feidt ~ 13:07 (strict PU...C2Bish)
JB ~ 14:00 (strict PU)
E ~ 10:43 (strict PU)
tb ~ 145# / +25#DB / 12:02 / 3 Rnds Done