Monday 07-22-18 S

Sunday, July 22, 2018

Warm Up: 
Swivel Hips, Lying Leg Swings, & Leg Cross Overs  
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Get Started ASAP  
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30-20-10 of Calorie Row 
**After 30 Cals: 10 Cat/Camel + 10 Down/Up Dogs  
**After 20 Cals: 20 Duck Walks + 10 Inchworms No Push Up  
**After 10 Cals: 30 Supermans + 10 Push Up Complex  
    

20 Empty BB Bench  
20 Empty BB Deadlifts
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5 Burpees   
7 Air Squats   
7 GHD Sit Ups (14 Ab Mat Sit Ups)  
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Workout: 
33 Mins @ Walking Pace: 

1 Deadlift- build (open @ 225/155)   
3 Bench Press- don't build @ 205/125  
5 Burpees   
7 Air Squats   
7 GHD Sit Ups (15 Ab Mat Sit Ups)  
- your score is your deadlift progression 
- goal is 6-7 heavy singles 

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