Wed 9-4-13: B5F 5

Bare 5 Fit Protocol

Workout 5: Bodyweight

5 consecutive rounds, 30 seconds each:
Row with Keiser bar and Ab Dolly, 40lb equivalent
Treadmill Run 5 degree incline
7.5,10,11,12,12 mph

4 Supersets of:
Box Jumps 29″, 10 reps
Handstand 30 seconds against wall

Hamstring Drop to Plyometric Pushups
3 sets of 12, 8 (hamstring focus), 12

Muscle Up BW, 3 sets of 6 & one set of 4

Alternating sets of:
Elevated Ab Dolly Rollout 3 sets of 12 reps
Incline Treadmill Sprint 3 sets at 19.5 Incline, 12 mph speed
15, 15, 21 seconds

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