09.07.2011

WARM UP: Down and Back x 3

BUY IN:  See Above

SILVERBACK STRONG

1A)KB  Shoulder Press 5 x 3 – 5

1B) Mixed Pull Ups (add weight if 10 reps is easy) 5 x submax

2A) mixed push ups 4 x 12

2B) KB rows 4 x 10-12

3A) ring face pulls 3 x 12

3B) KB shrugs 3 x 12

4A) thick bar / rope curls 3 x 8-10

4B) kettlebell triceps XTs 3 x 12-15

Uh Oh - I can't watch

Two inch rope curls? Tougher than it sounds.

Val with her push up variation, nice choice Silverback.