2017-10-14


Published October 16, 2017


Monday
4x10 seated box jumps @(pick different heights from last week)
6 sets on the 2min @70% of
5 deadlift+3 hang cleans+1 shoulder to overhead (unbroken)
For Time
50 wallballs @20/14

Tuesday
10min to find 6 rep max strict pullup
Then For Time
800m run
30 box jump overs @24/20
30 Toes to bar
30 pullups
30 push ups
400m run


Wednesday
4 laps around building
Sled @ 3x45/2x45
Then work on skills for Green valley or any skill you need.
Work with Trainer

Thursday
2 back squats @75% on min for 13 min
On the 2 min for 20 min (alt movements)
10 burpees over bar
12 front rack lunges @135/85

Friday
5x5 bensh press @ 75%
5x10R-10L bench rows work up in weight
2k row for time


Saturday
Substitute Teacher aka Kelly Phu
Her choice!!!!



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