Friday 01-05-18

Thursday, January 4, 2018

Warm Up

Row or Bike 3 Min

Banded Lat Stretch x 30 sec/side

Banded Pec Stretch x 30 Sec/side


Grab Med Ball Then...

Squat Therapy 10-10-10, squatting to ball moving closer to wall each set (lead by coach)


2 Rounds

Row 150m

9 Med Ball Thrusters

7 Sit Ups

5 Push Ups



DB Floor Press

DB Side Hanging Lunges


3 Rounds (Not For Time)
8 DB Floor Press
16 DB Side Hanging Stationary Lunges

- take this slow rest as needed b/w movements

6 Rounds Of
20 Wall Balls @20/14
15 TTB
10 Perfect HR Push Ups


Score: Total time

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