Happy Birthday to me =)
"Getting Stronger"
15 Bodyweight dead lifts
5 reps of Bear complex
1 Strict Press
9 Pull ups
8 Box Jumps
9 Ring Dips
Jonson.T : 42 mins 13 secs
*5 reps of bear complex means the bar is not allowed to touch the ground for the 5 reps. Penalty = 15 burpees and you restart the BC reps again.
**http://www.youtube.com/watch?v=0WOP9J7QPwI
***DO your best to end the BC with the strict press
****Don't forget to keep form, be safe and mostly have fun =)
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