AM PM THROWDOWN SATURDAY JULY 23! 8 am!
Monday 7/18/16
21-15-9 reps for time of:
Deadlift 225/155
Box jump 24/20
Tuesday 7/19/16
4 x tabata air squats
4 x tabata bottom of squat hold
4 x tabata ring dip
4 x tabata ring dip hold
4 x tabata hip extensions
4 x tabata superman hold
Wednesday 7/20/16
Shoulder Press
3-3-3-3-3
Bent Over Barbell Row
3-3-3-3-3
Thursday 7/21/16
250 meter row sprint
1-1-1
100 meter sprint
1-1-1
50 meter prowler sprint
1-1-1
Friday 7/22/16
For Time:
3 rounds of:
30 double-unders
10 burpee wall ball shots
rest 2 minutes
3 rounds of:
30 double-unders
15 wall ball shots
rest 2 minutes
3 rounds of:
50 double-unders
20 med ball sit-ups
Saturday 7/23/16
AM/PM
Sunday 7/24/16
Amrap 15 of:
50 ft bear crawl
16 med ball box step-ups 20″
7 burpees