6/13/2015

Warm-Up1000 M Row

5 Turkish GetUps (Ascending in weight)
Work Up to a Heavy Double Front Squat

Then:

Work Up to a Heavy Triple Bench Press

Then:

Work Up to a heavy 4-Rep PullUp (weighted)

Then:
5 Rounds:

15 Goblet Squat

12 Ring PushUps

9 PullUps

6 Box Jumps

3:00 Assault Bike 

Rest 90 Seconds & Repeat

Then:

8 Running Intervals

:60 Second Run (80% effort)

:30 Walk

Then:

Weighted Plank

Farmers Walk

Then:

Stretch!! 

 

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5/21/2015 Press It

Warm-Up100 Calories -Assault Bike @Easy Pace

WorkUp to a 5-Rep OverHead Press (Strict)

Then: 

5×2 Overhead Press @115% of 5Rep

Then:

5 Sets

6 KB Clean & Press- 6 PullUps –

10 Purposeful Breaths and repeat

Then:

3 Sets

15 Frontal Raises, 15 Reverse Flys, 8 Ball Slams

Then:

Tabata Row:

20 Seconds Max Effort, 10 Seconds Recover x8

Then:

2 Sets 

20″ Weighted Plank – 20 GHD Extensions

Cool Down 

Stretch & Mobilize