10-18-2017

1a. 3 x 10 banded waiter bow rest :30
1b. 3 x 20 lunge rest :30


2. 14min (6,8,10,12,14)
Front squat 5 x 10,8,6,4,2


3. 10min with partner
10 burpee
*partner runs (or walks) d/b until you complete then switch

10-17-2017

1a. 3 x 8/8 DB Snatch rest :30
1b. 3 x 8 T2B rest :30


2a. 3 x 8 DB prone row rest :30
2b. 3 x 8/8 1/2 K. Banded Press rest :30


3. 12min cycle
5/5 bend
10 FLR-2-Plank

*
LV1 kb dl,LV2 KBS, LV3 HPC

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