7-30-14

A.

-Group Joint Warn Up

-3 rds NFT

8 HSPU

10 Cal Row

14- (1st rd air squat, 2nd lunges, 3rd pistols)

 

B.

BS B1-3

5 @ 80%

3 @ 85%

*1 @ 90%

*If you missed the 1 rep max effort, you may attempt one here. If

you already have one for this cycle DO NOT go above 90%.

 

C.

3 Rds For Time

400m Run

20 Box Jumps

10 Push Jerk 135/95#

 

D.

Mobility:

1 Min each pigeon stretch

1 Min chest stretch

1 Min banded hip

1 Min (each) banded ankle

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