8/3/16

WarmUp
3 Sets (R/L)

-Low Lunge with a Rotation 15″

-Pigeon Pose 15″

-Couch Stretch 15″

-DeepSquat with a Walkout 5x

Then;
8×3 Deficit Deadlifts @70% (Speed & Integrity)

Then;

2×10 Banded Deadlifts @50% (Speed Through the middle)

2×250 M Row

Then;

5 Sets

20 KB Swings (24/16)

40 M Bear Crawl

10 Calories Assault Bike

Rest 2″ & Repeat

Then;

3 Sets (2KBS)

15 Swings (20/12)

10 Cleans

5 Strict Press

10 Squats

15 Burpees

Rest 1:30 & Repeat

Then;

2 Sets Unbroken

250 M Row

25 PushUps

25 Sumo KB Deadlifts

30″ Weighted Plank

Then;

100 Dumbbell Skull Crushers

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8/2/16

WarmUp3 sets

20 Band Tears

10 Ball Slams

5 Walkouts + PushUp

2 Low Lunge Twist

Then;

4Sets

15,12,8,15 Incline Barbell Chest Press

Then;

7×2 Pause Bench Press @75%

Then;

4×12 Flat Dumbbell ChestPress

Then;

10 Minute “AMRAP”

10 KB Swings

10 Dips

Then;

2Sets

15 Pec Deck

15 Modified PushUps (against bench)

Then;

2 Sets

15 Preacher Curl

15 EZ Bar Curl

15 Hammer Curls

15 TRX Rows