Friday July 27th

15-9-6 Reps for time.
Deadlifts @ 50% 1RM.
Kipping Pull-ups.

Thursday July 26th Triplet 20 minutes as many rounds as possible.

Triplet of 3 Dips.
5 Cleans at 50% 1RM
10 Med Ball Slams.

Tuesday July 24th

Tuesday July 24th Chin-up Pyramid and Jump Rope Rotations.
1 Chin-up, 20 Jump Rope Rotations.
2 Chin-ups, 20 Jump Rope Rotations.
3 Chin-ups, 20 Jump Rope Rotations.
4 Chin-ups, 20 Jump Rope Rotations.
5 Chin-up, 20 Jump Rope Rotations then back down the pyramid.

Saturday July 21

Triplet 20 minutes as many rounds as possible.
3 Chin-ups
200m Row (sub 20 SDHP @ 30-40#)
10 25-40lb KB swings.

Friday July 20th.

Friday July 20th - 15 Minutes to find 10 rep bench press max then:

3 Rounds, each for time of 10 Bench Presses, 200m Run. Rest 10:00, hydrate then:

8 x :45 on :15 off Core Session (pick 4 exercises and alternate each set)

Sorry about no post yesterday, although as you can assume.. rest day!

Wednesday July 19th .

REST DAY!!!! Focus on nutrition/hydration, stretching, and recovery!

Tuesday July 17

July 17th - 20 Minutes as many rounds as possible.
10 Sit-ups, 15 Thrusters *light*, 20 Jump Rope Rotations. Focus on moving from exercise to exercise fluidly.