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7/11

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DAY 1

Warm UP>
Stairwell Run
2X: 10 cubands, -><- band monster walk, 5 I-T-W-A
DL: 10-5-2-1-1-1….

Strength>
DL 85% X1 X3
4X: 10 pushups, 10 K2E, 10 ball slam, 10 squat trust

Finish>
10m: 8 split squat, 8 renegade rows, 8 sit up get up

DAY 2

Warm Up>
Stairwell run
2X: 10 W-Y-Negative, -><- band monster walk, 10 archer pulls
Bench: 10-5-2-1-1-1…

Strength>
Bench 85% X1 X3
4X: 10 tire/box jumps, 10 KB jerks, 10 SB ham curls, 10 chin ups (10sec hold on last rep)

Finish>
10m: 3 dips + 10 sec hold, 5 SB pike/tuck, 7 chops/side, 9 air squats

DAY 3

Warm Up>
5m rope
spidey lunge, frog, squat – 2 – stand

Strength>
ZEMBIEC
5X: 11 BSQ, 7 G.I. Jane, 400 m run

Finish>
4 Corners X 8

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