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Thursday 7/18

Teams of 3 4 Rounds, with a 30:00 Time Cap:

800m Team Medball Run 60 Deadlifts 60 Front Squats 60 Push Jerks 800m Team Medball Run 50 Deadlifts 50 Front Squats 50 Push Jerks 800m Team Medball Run 40 Deadlifts 40 Front Squats 40 Push Jerks 800m Team Medball Run 30 Deadlifts 30 Front Squats 30 Push Jerks

Medball -20/14#

1st Round (60's) 115/85 2nd Round (50's) - 135/95 3rd Round (40's) - 155/105 4th Round (30's) - 175/125





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Wednesday 12/2

Midline 10:00 AMRAP 10 Mountain Climbers 10 Alternating Bird Dogs 10 Squat Jumps 10 KB/DB Side Bends (right) 10 KB/DB Side Bends (left) Accessory 3 sets 12 Single arm dumbbell bench press (each side)

Tuesday 12/1

Accessory 3 Sets: 10 Single Arm Dumbbell Windmills (Each Side) 10 Suitcase Deadlifts (Each Side) 15 Banded Scap Squeezes Conditioning ACDC Workout For Time: 50 Deadlifts (95/65) 35 Hang Power C

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