Wednesday 5.20.15

Warm Up:
- 5:00 jog on treadmill, increasing incline and speed

Treadmill Sprints (Incline 5, Speed 12):
- 20 second sprint, 10 second rest
- 10 second sprint, 20 second rest
- 15 second sprint, 15 second rest
- 20 second sprint, 10 second rest
- 10 second sprint, 10 second rest
- 10 second sprint

Strength Training:
Weighted Chin Ups (4x4):
- 0x6, 37.5x 4, 75x 1, 47.5x 4, 4, 3, 3 (stay at this weight)

Wide Grip Pull Ups (3x max):
- 6, 6, 6

Hammer Curls 3x (8-10):
- 45x 10, 9, 9 (stay at this weight)

Weighted Dips (10x 10):
- +15x 10, 10, 10, 10, 10, 10, 9, 8, 7, 6 (stay at this weight)

Overhead 1-arm Tricep Extensions (3x 8-10):
- 35x 10, 9, 9 (stay at this weight)

Front Squats (3x3 with 3-scend pause):
- 45x 6, 95x 5, 135x 4, 150x 3, 3, 3

Metcon:
- None