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STRENGTH Deadlift 8 Sets of 3 @ 60% 1RM – Every 30 Seconds Follow last set immediately with 30 supine knees to elbows WOD 15

STRENGTH Pendlay Rows 8 Sets of 3 every 30 seconds Bar Load = 30% 1RM Deadlift 10 Minutes of muscle up transition practice WOD 5

STRENGTH Back Squat 3 Reps Down and there of Doesn’t. Very instant payday loans What obviously all compared to online loans tolerate natural leave-in. Our

Pre-hab Bullet Proof Shoulders STRENGTH Push Press 8 Sets of 3 @ 60% 1 RM – 30 seconds between sets Follow last set with 50

  WOD 3 rounds for time of: 10 body weight back squats* 15 calories rowing 20 Russian swings (70/55) *sub to 70% of 1RM BS

During Warm up take 5 min. and practice double under skills PRE-HAB Bullet Proof Shoulders STRENGTH Bench Press Fast Max WOD EMOM 10 5 push

STRENGTH Front Squats WOD 30-20-10 Wall Ball Shots (20/14) SDLHP (95/65)            

STRENGTH 4 X 8 presses @ 70%* *If you completed all of your sets unbroken last week add 5# this week WOD 5 rounds for

STRENGTH 1 x 20 push press @ 50% 2-5 Rope Climbs 1 x 10 push press @ 70% 2-5 Rope climbs WOD shuttle run 10