Wed 19OCT16

A) 10 sets:
Run 100m
30 sec FLR
Run 100m
5 burpees
rest walk 30 sec
Mobility 15-20 min

Done. Didn’t time each set.
shoulder mobility.

A) Press + Push press + PJ + SJ: – building sets to a tough set for the day


B) FT: 75 CGBP – 65%
– every break complete 5 bent over BB row – 185#

22:32 @ 205#

– 10/10/10/8/7’s then 6’s to finish out.
– I did not like this at all… rather do max effort sets on AB haha

C) FT: 21-18-15-12-9-6-3
wall ball – 30# GH sit ups

– All unbroken no problem. Felt quick and good.


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