7/20/17

AM

Warmup:

300m Sandbag Carry @ 60#

+

A1. Standing Single Arm KB Press @ 2012 tempo x 7/side rest 1:00 (at 26# or higher, do these correctly)

26#, 35#x4

A2. Pull-Up Negative x 4 reps (SLOW negative) rest 2:00 x 4 sets (add 5# DB bt legs) done. 

B. Bench Press

5 @ 105#

3 @ 115#

1 @ 125#

5 @ 115# x 3 sets

Done.  

rest 2:00

C1. Mini Band Scap Series x 5 per movement - https://www.instagram.com/p/BWTOZSShTLH/ - rest as needed

C2. Single Arm KB High Pull x 8 reps/arm rest 1:00 bt arms (use a 26# KB)

C3. Bent Over Supine Grip BB Row x 10 rest 2:00 x 3 sets

55,75,65 

+

4 sets:

L-Sit x :40

rest as needed. Done. 

+

4 sets:

800m Run @ 3:15 pace or less

rest 3:00 SUB +

EMOM x 24

minute 1 - 10 Calorie AB

minute 2 - 10 Calorie Ski

minute 3 - 12 Calorie Row