7/15/17

Warmup:

300m Sandbag Carry @ 60# done. 

+

A1. Deadhang From Pull-Up bar x :20 (supine grip) rest 1:00

A2. Tall Kneeling Single Arm KB Bottom's Up Press x 6/side rest 1:00 bt arms 15#, 18#x2

A3. Axle Bar DL Lockout Hold x :30 (load with 35# per side to start) rest 1:00 x 3 sets

Accidentally did 4 sets. 

B1. Birddog x 10 reps rest 1:00

B2. Pistol Negatives (off box) x 5/side rest 1:00 x 3 sets

Done. 

+

For time:

40 Wall Ball Shots 20# (broke up: 15,15,10)

30 Calorie Assault Bike

20 Squat Thrust Jump Overs 20"

10 Deadlifts 175#

20 Squat Thrust Jump Over 20"

30 Calorie Assault Bike

40 Wall Ball Shots 20# (10x4)

15:07

Did BBJO, 45# bar

Wanted sub 15, should've pushed harder on bike 

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Optional Finisher:

Strongman (pick rope pull/sled drag/prowler push and do sets)

or

Workout with Group. Done. Sandbag carry, rope pulls, sled, prowler)