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Wednesday 7/12/17

Warm-up:
200 m run
2 rds
10 Push-up
10 Ring Row
10 Air Squat
Mobility

Strength:
15 minutes
4 sets
10 Close Grip Bench Press
10 Dbl Kb Row
*build from last week.

Conditioning:
5 rds
50 Ft Yoke carry (AHAP)
5 tire flips (sub trap bar deadlift)
10 Ring Dip
1 min AB (rpm’s 65/55)
*this is not for time so don’t worry about speed, just grind and keep moving.

July 12, 2017 | News | 0

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