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Thursday: 10 August 17

Warm up

10 Box jump

10 Push ups

x 3 Press Warm Up Start with Barbell, then add weight each round. Stay Light. 5 Split Stance Strict Press Tempo: 2222 5 Split Stance Push Press with 3 Second Pause at the top 5 Split Jerk with 3 second pause in the catch position 2 Rounds

Olympic Lifting -

A. Push Press: Build to a 1 Rep Max

B. Dumbbell Bench Press

6 x 5 @ Moderate Weight Tempo 32x1

Gymnastics

10 Cals Bike

5 Pull ups

x 7 Rounds

Conditioning

650 M Row @ 85%

Rest 2:00

x 12

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