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Week of 7/4

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DAY 1

Warm Up>
5m CINDY: 5 pullups, 10 pushups, 15 squats
DBL bell primer

Strength>
12m w/ 2 KBs: 10 deadlift, 10 swings, 10 FSQ, 10 jerks

Finish>
3 Rounds: Shuttle Run: butt kicks->, heel walk<-, high knees->, side shuffle w/ switch->, prison walk<-

DAY 2

Warm Up>
4X: 3 broad jumps, 6 lateral hop, 6 bounds, 6 drop lunge

Strength>
18m: 1 KB turkish get-up, 5 burpees, 1 skin the cat, 1 stairwell run,
20 sec handstand/straddle

Finish>
10m tire drag, 10m sled push, 30 battle rope swings
SB high plank until partner taps you out

DAY 3

Warm Up>
TBA

Strength>
1500m Row, 150 DBL, 100 situps

Finish>
TBA

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