9.1.16

Thursday

Push Press 5×5 Work Sets

21-15-9
Dumbell Burpees 30s/20s
Bar Muscle Ups (Sub Pullups/Dips)
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8.31.16

Wednesday

Pistol Practice: 10 Minutes (Choose a scale that challenges you)

Teams of 3
Each team must accumulate:
7 x400M Running
3000 M of Rowing
*1 Runs, 1 Rows, 1 Rests, Switch as needed
then
Accumulate 300 Airsquats as a team (all 3 may work at same time)

8.29.16

Monday

Pullup accessory circuit
4 rounds for quality
8 bent over rows
8 pullup negatives
30 second active hang

 

In Order:
Accumulate 2 Min Bridge
Every drop = 10 V Ups
Accumulate 2 Min L hang
Every Drop = 10 T2B
Accumulate 2 Min Hollow Hold
Every Drop = 10 Pushups
Accumulate 2 Min Plank
Every Drop = 10 SitUps

*Choose proper scaling to obtain each 2 min hold in 2-4 attempts.