Sunday, July 26

Jul 25

3 Sets

20 Lateral Banded Walk Over (Low Plate)

12 Goblet Squats 20X0

8 Plank DB Row/arm

Strength (3 sets each)

A1) Barbell Back Rack Lunge: 30X0; 16-20reps

Alternating Legs; rest 60sec

A2) Supinated Strict Pull Up: 2011; 8-10reps;

rest 60sec

B1) Dual KB Rack Squat: 2111; 8-10reps; rest

60sec

B2) Renegade Row x 5-8 reps (pushup + R row + L row = 1 rep)

Conditioning

10 Sets:

2 Burpee Pull Up

4 Air Squats

6 Jump Lunges

20 Double Unders

rest 30sec after set 2,4,6, and 8

Ben Williamson

Monday, July 27