7/7/17

A1. Dumbbell Box Step Ups to 20" box x 16 steps (8/leg) rest 1:00 (use 40#)

Done, last two sets I broke up 8/8 to maintain good posture 

A2. SA KB Front Rack Lateral Step Up to 20" Box x 6/leg rest :30 bt sides (use 35# KB)

A3. Wall Sit Hold (at parallel) x :45 rest 1:45 x 4 sets

B1. Strict Press x 6-8 reps @ 3013 tempo rest 1:30 (if you don't perfect understand the 3013 tempo ask please)

8 reps, used 35# bb no weight. 

B2. Strict Banded Pull-Ups x 10 reps rest 1:30 x 3

Done purple band, last set broke up 5/5 to maintain good form 

C1. Anterior Wall Slide Hold x :20 seconds rest :40

C2. Double KB Bottom's Up Front Rack Hold x :20 rest :40 x 3 sets 10# kbs for hold

+

EMOM x 25 

minute 1 - 12 Calorie Row

minute 2 - 30 Russian KB Swings 44#

minute 3 - :45 Plate Pinch Hold 15#, super hard, couldn't do ub

minute 4 - 10 Squat Thrust Box Jump Overs (modify to squat thrust and step if this hurts)

minute 5 - :45 Sandbag Hold 100# Bag (used 120# by accident, realized after I picked it up but there was no turning back)