7.17.17

Monday

Back Squats

10 reps @ 65%

8 reps @ 70%

6 reps @ 75%

4 reps @ 80%

2 reps @ 85%

then,

Shoulder Bulge

27-21-15-9

KBS 53/44

OHS 75/55

Play Dead

In a 5min window

600m buy in run

w/ time remaining AMRAP

12 Deadlifts/12 Bar Facing Burpees

rest 5 min

repeat w/ 

400m buy in

w/ time remaining AMRAP

9 Deadlifts/9 Bar Facing Burpees

rest 5 min

200m buy in

w/ time remaining AMRAP

6 Deadlifts/6 Bar Facing Burpees

Wednesday

Gymnastics 

0:00-5:00

Handstand Floater

5:00-10:00

5 Pausing Ring Rows

3 HSPU w 1 sec pause on mat

10:00-15:00

3 inch worms

3 pausing ring dips

TREAD WATER

1k row

150 Double Unders

10 rounds of CINDY

CINDY= 5 pull ups/10 push ups/15 air squats

Thursday

4 rounds

40 sec of work/20 sec of rest

Plate to Overhead

Cal Bike

Friday

Work on a weakness

RAISE THE BAR

Amrapx8

3 Thrusters

3 T2b

Increase 3 reps each round

3.6.9.12.15.18.etc



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