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17 Aug 16

SESSION 1

A. Front Squat- in 20 min work up to a heavy single

B. 3 sets

Barbell good morning X 8 @30X1 rest 60-90 sec

Weighted box step up X 8 ea rest 60-90 sec

C. 3 sets

RDL X 8 @31X1 rest 60-90 sec

Goblet theraband squat X 15 rest 60-90 sec

SESSION 2

A. 5 sets

50% of max muscle ups - rest as needed

B. Run 1 mile TT

C. Row 2k TT

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