8.30.12

*Jerk @ 80% 1RM - 5 x 3

*Push Jerk - 5 x 5

Behind Neck Push Press (hold 5 sec at top) - 5 x 5

Strict Press (with chains, 3 sec up/down) -  5 x 5

*Pendlay Rows - 4 x 8

*Frog Kicks - 4 x 15

* = abbreviated workout (if you only have an hour)

perform exercises from top to bottom

 -Coach Casey