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Week of 7/11

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DAY 1

Warm Up>
Stairwell run, squat to stand, 20 swings, warm up DL

Strength>
4X: 3 DL, 5 balboas, 7 pullups, 9 KB jerks

Finish>
4 Rounds: 1 shuttle run, 10 SB crunch

DAY 2

Warm Up>
Stairwell run, samson lunge, spidey lunge

Strength>
4X: 3 slam ball suplex, 5 BSQ, 7 SB pike, 9 AB mat crunch

Finish>
3X: 5 burpees, 10 pushups, 15 med ball slams, 20 walking lunges

DAY 3

Warm Up>
4m: struggle bug, windmills

Strength>
4X: 8 floor press, 10 wipers, 12 row

Finish>
8m: 8 stall bar leg rake, low crawl, KB front back carry

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