06/30/2017

1a. 3×8/8 seated SA db press rest :30
1b. 3×8/8 step up rest :30
2. 7min to complete
.4mile run
10/10 wall ball
3. 7min to complete
40/30 cal row
20 sit ups
4. 7min to complete
40/30 cal bike
10/10 kbs

06/26/2017

1. Bending EMOMx12
LV1
O: light deadlift x5
E: hollow hold x:30-:40
LV2
O: deadlift x4@85%
E: hollow hold x:30-:40
LV3
O: Power clean x4@85%
E: hollow hold x:30-:40
2. 10min cycle with partner
10 burpee
30 russ twist
*partner bikes

06/24/2017

1. 10min Physical Assessment
2. 20min cycle with partner
10 cal bike
10 burpee
10 cal bike
15 sit ups
10 cal bike
20 russ twist
10 cal bike
25 double unders
*once complete go thru again with 10 cal rower instead of bike. Continue this pattern until 20min is complete