Monday.July 10.2017 (T)


200m Run
10 Squat Thoracic Rotations
10 Toe Touches
10 Pause Air Squats

****Wall Ball Mentality Week 3 (30 Unbroke Reps)****
You know who you are if you need to redeem yourself from last week.

20 Minutes For Quality
40m Lunge Press (20m each arm)
40 Strict C2B Pull-ups w/ Band
40 Toes to Bar
40 Handstand Shoulder Taps
Pike off a box if needed.
(Parition as needed. Suggested 4x10)

15 minute clock (T)
Sets of 12 unbroken reps on "Hook Grip" Deadlifts @60% 
400m recovery run after each set
(record total QUALITY reps and weight)
- rest 5 minutes -
30 Wall Balls (20/14)
15 Burpees