July 9, 2014 admin


1a. 6×10 Glute Bridge, rest :30
1b. 6×5 DB Floor Press, rest :30

2. 3RFT (10min Cap):

30 Wall Balls
20 Sit Ups
10 DB Ground to OH (5 per arm)

Competitor’s Program

1. EMOMx6: 30 Double Unders + 4-8 Strict Ring Dips

2. “Fight Gone Bad”

3 Rounds:
1min: Wall Balls 20/10
1min: SDLHP 75/55
1min: Box Jumps 20″
1min: Push Press 75/55
1min: Row (calories)
1min: Rest

“Success isn’t measured by money or power or social rank.  Success is measured by your discipline and inner strength.” – Mike Ditka

Quick and Easy Ways To Move and Feel Better

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