Warm-up Drills (05.10.2012)
Run 800m
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
For Quality:
10 x Parallette Shoot-Through Complex
10 x DB Turkish Get-ups (alt.sides)

''M.E. Bench Press''
Warm-up with 2-3 incrementally heavier sets prior to working up to a 1-Rep maximum personal record Bench Press.
5 - Bar
5 - 85
3 - 95
1 - 135
1 - 155
1 - 175 previous max
1 - 185 New 1RM

''Divide and Conquer''
Complete for time:
10 x DB Burpee Squat Clean
50 x GHD/Abmat Sit-ups
8 x DB Burpee Squat Clean
40 x GHD/Abmat Sit-ups
6 x DB Burpee Squat Clean
30 x GHD/Abmat Sit-ups
4 x DB Burpee Squat Clean
20 x GHD/Abmat Sit-ups
2 x DB Burpee Squat Clean
10 x GHD/Abmat Sit-ups