1AUG2016

  1. Warm Up
    3 Rounds
    30-45 sec Samson stretch Hold
    7 OHS w/ PVC
    7 Push Up
    7 Air Squat
    5 Pull Up
  2. Conditioning
    50-40-30-20-10
    Wall Ball Shots 20/14
    Weighted Sit Ups 25/10
    *RX+: Weighted GHD 20/14
  3. Strength
    12 min EMOM
    1. 10 Bent-over-dumbell Palm-up row 35/25
    2. 6 Single-arm dumbell row 35/25
    3. 6 Seated Dumbell strict press 35/25

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